This meatless “stew meat” recipe is the perfect substitute for slow-cooked beef in soups, stews, and curries.
It’s made with a combination of proteins (vital wheat gluten, tofu, and black beans) and seasonings that mimic the look, texture, and taste of beef.
The addition of Marmite (or Vegemite), which is technically known as yeast extract, adds color, umami, and B vitamins.
Using this recipe, you’ll have enough vegan stew “meat” for about 3 family-size dinners. Use one third right away and let the other two portions dry completely, then store in an airtight container for up to a month.
Once this vegan stew "meat" is prepared, it can be dried and saved for a later recipe.
Ingredients
Wet Mix:
- 2 tsp Marmite or Vegemite
- 2 Tbsp balsamic vinegar
- 2 Tbsp dark karo syrup or molasses
- 2 Tbsp vegetable oil
- 1.5 tsp gravy browner such as Kitchen Bouquet
- 1/2 a block of extra firm tofu not drained
- 1 cup cooked black beans
Dry Mix:
- 3/4 cup vital wheat gluten more if needed
- 1 tsp porcini mushroom powder
- 1 tsp onion powder
- 1 tsp salt
Instructions
- In a food processor, process the wet mix ingredients until they are silky smooth.
- Add the dry ingredients and process for 5 minutes. Or, knead by hand for 10 minutes.
- Form dough into a flat loaf and wrap in parchment paper.
- Place dough in pressure cooker on a wire rack. Add 1 cup of water to the pot and cook at high pressure for 35 minutes.
- Allow dough to cool, then tear it into strips. Cut the strips into bite size pieces for stew meat.
- Cook the chunks for 20 minutes at 300 degrees, flipping halfway through.
- Use cooked vegan stew meat immediately or allow it to dry out completely for later use by letting it cool in the oven with the oven door pried open.
Notes
Let extra vegan stew meat dry, uncovered, for 1 day, then store in a sealed container for up to a month. When ready to use, simply add desired quantity to cooking sauce, soups, or stew until it has rehydrated.
Nutrition
Serving: 1g | Calories: 132kcal | Carbohydrates: 18g | Protein: 10g | Fat: 3g | Polyunsaturated Fat: 2g | Sodium: 159mg | Fiber: 1g | Sugar: 14g
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