Artichoke Heart and Seitan Stew with Jade Pearl Rice (No Added Fat)
- 1/4 cup onion cut into 3/8" cubes
- 1 clove garlic, finely (1/8") diced
- 1 cup bell pepper (I used 1/2 cup yellow and wanted to use 1/2 cup green, but we didn't have green, so used 1/2 cup red) cut into approx. 1/4"x3/4" strips
- (optional) 2 or 3 white or crimini mushrooms cut into 1/2" cubes (I only included mushroom because I had two that had to be used up)
- 6 ounces artichoke hearts cut into 3/4" or so cubes (I used grilled ArtiHearts; they have 5g of fat in all, so I feel justified calling this a no added fat meal - less than 2g of added fat per serving)
- 8 ounces of seitan cut into any reasonably small size (the seitan we bought was cut into maybe 1/2" chunks)
- About half (I actually used a bit more than half) of a 14.5 ounce can of diced tomatoes
- 1t chopped basil (I used a frozen cube)
- 1/4 t freshly ground black pepper
- 1/2 t salt (or to taste)
- I cooked most of the ingredients waterlessly. I put, in this order, the onion, garlic, bell pepper, mushroom, artichoke hearts, and seitan into a large Saladmaster stock pan.
- I cooked waterlessly - i.e., I covered the pan and heated it on medium high until the vapor release started jiggling, then I reduced the heat to low till the jiggle stopped. I let it cook for about 15 minutes.
- I turned off the heat, then added the diced tomato, basil (if I were using fresh basil, I'd add the basil just before serving and not heat it), black pepper, and salt. I mixed and let it sit for two more minutes, covered.
My wife and I added crushed red pepper to the main course at the table. I could have used a little jerk seasoning in this dish. I wonder what artichoke hearts with vegan sausage might be like.