Savory Vegan Swiss Steak with Mushrooms and Peppers
Savor the rich flavors of this delightful Vegetarian Swiss Steak, a hearty plant-based dish that blends beautifully sautéed mushrooms, bell peppers, and onions in a savory tomato and miso sauce. Inspired by the ideals of healthy living, this recipe from Dr. Neal D. Barnard's Eat Right, Live Longer emphasizes nutritious ingredients while being low in fat, making it a smart choice for any meal. Serve this comforting dish over noodles or with a refreshing side salad to create a satisfying and wholesome meal. Perfect for both everyday dinners and special occasions, it’s easy to prepare and bursting with flavor.
N/A
Servings
N/A
Calories
11
Ingredients
Ingredients
Onion
1 large (sliced)
White wine or water
1/2 cup (for braising)
Mushrooms
3 cups (sliced)
Green bell pepper
1 large (diced)
Red bell pepper
1 (optional) (diced)
Garlic
2 tablespoons (minced (about 8 large cloves))
Fresh basil
2 tablespoons (chopped)
Light miso
1/4 cup (dissolved in 1/2 cup water)
Chopped tomatoes
1 (28 ounce) can (drained, if preferred)
Black pepper
1/4 teaspoon
Seitan
16 ounces (cut into thick slices)
Instructions
1
Preheat your oven to 350°F (175°C).
2
Slice the onion in half, then thinly slice it. In a large skillet or pot, heat the white wine or water over medium heat. Add the onions and sauté for about 5 minutes, or until they are soft and translucent.
3
Incorporate the sliced mushrooms, diced green bell pepper, optional red bell pepper, minced garlic, and chopped basil into the skillet. Stir and cook for an additional 8 to 10 minutes, allowing the vegetables to soften and release their flavors.
4
Once the vegetables are ready, add the dissolved miso, canned chopped tomatoes, and black pepper to the skillet. Stir well and let the mixture simmer for about 5 minutes to allow the flavors to meld.
5
Spread 1/2 cup of the sauce evenly across the bottom of a large casserole dish. Layer the thick slices of seitan over the sauce, and then pour the remaining sauce on top, ensuring the seitan is well covered.
6
Cover the casserole dish with a lid or foil and bake in the preheated oven for 20 to 25 minutes, until heated through and flavors are blended.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Savory Vegan Swiss Steak?
It is a hearty plant-based dish featuring sautéed mushrooms, bell peppers, and onions in a savory tomato and miso sauce.
Is this recipe vegan?
Yes, this is a 100% vegan and plant-based recipe featuring seitan as the main protein.
Who is the inspiration for this recipe?
This recipe is inspired by Dr. Neal D. Barnard's book, Eat Right, Live Longer, which emphasizes healthy living.
What is the main protein used in this dish?
The protein source for this recipe is 16 ounces of seitan, cut into thick slices.
What vegetables are included in the recipe?
The dish includes onions, mushrooms, green bell peppers, and optional red bell peppers.
How many mushrooms do I need?
You will need 3 cups of sliced mushrooms for this recipe.
Can I cook this recipe without oil?
Yes, the onions are sautéed in white wine or water, making this a low-fat recipe without added oils.
At what temperature should the oven be set?
Preheat your oven to 350°F (175°C) before baking the casserole.
How long does the Swiss steak need to bake?
The casserole should be baked for 20 to 25 minutes until heated through.
How much garlic is required?
The recipe calls for 2 tablespoons of minced garlic, which is approximately 8 large cloves.
What type of miso is used for the sauce?
The recipe uses 1/4 cup of light miso dissolved in 1/2 cup of water.
What size of canned tomatoes should I use?
You will need one 28-ounce can of chopped tomatoes.
Should I drain the chopped tomatoes?
Draining the tomatoes is optional and depends on your preference for the sauce's consistency.
How do I prepare the onion?
Slice one large onion in half and then thinly slice it before sautéing.
How long should the onions be sautéed?
Sauté the onions for about 5 minutes or until they become soft and translucent.
When do I add the mushrooms and peppers?
Add the mushrooms, green bell pepper, garlic, and basil after the onions are soft, then cook for 8 to 10 minutes.
Is fresh basil used in this recipe?
Yes, the recipe requires 2 tablespoons of chopped fresh basil.
How do I assemble the casserole dish?
Spread 1/2 cup of sauce on the bottom, layer the seitan slices, and pour the remaining sauce over the top.
Do I need to cover the dish while baking?
Yes, cover the casserole dish with a lid or foil to ensure the flavors blend and it heats through properly.
Is the red bell pepper a required ingredient?
No, the red bell pepper is an optional addition to the recipe.
What should I serve with Savory Vegan Swiss Steak?
It is delicious when served over noodles or with a refreshing side salad.
How much black pepper is added?
The recipe uses 1/4 teaspoon of black pepper.
Is this dish suitable for special occasions?
Yes, its rich flavor and hearty nature make it perfect for both everyday dinners and special occasions.
Is this a low-fat recipe?
Yes, it is designed to be low in fat and emphasizes nutritious, healthy ingredients.
How thick should the seitan be sliced?
The instructions recommend cutting the seitan into thick slices.
Can I use white wine for braising?
Yes, you can use 1/2 cup of white wine or water for sautéing the vegetables.
How long should the sauce simmer before baking?
Once the miso and tomatoes are added, let the mixture simmer for about 5 minutes to let flavors meld.
What are the main flavor profiles of the sauce?
The sauce is savory and rich, combining tomatoes, light miso, garlic, and fresh basil.
Is this considered a comfort food?
Yes, it is a comforting plant-based casserole dish.
Is this recipe easy to prepare?
Yes, the recipe is straightforward, involving simple sautéing and baking steps.