Lentil Miso Gravy with Seitan, Broccoli, and Quinoa: #185 of 1000 Sustainable Food Experiments

When transitioning to a plant-based diet, it can be helpful to have some meat-like meals to soften the change. This recipe tastes like a rich beef stew, thanks to a hearty lentil miso gravy and some chopped up Field Roast plant-based meat. We enjoyed it for a comforting dinner with baby broccoli over quinoa. Thanks to Isa once again for inspiration.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($14 total for 6 servings)

Gravy:
1 tbsp olive oil – $0.10
1/2 large onion, diced – $0.25
4 cloves garlic, minced – $0.15
1 tsp salt – $0.05
1 tbsp thyme – $0.70
1 tsp sage – $0.28
Pepper to taste
1 1/2 cups cooked lentils – $0.69
2 tbsp red miso – $0.67
1 1/2 tbsp cornstarch – $0.15
1 1/2 cups vegetable broth – free from boiling leftover kale stalks with some herbs

1 package Field Roast frankfurters or sausages (seitan), cut into bite-sized pieces – $6.99
1 cup dry quinoa, cooked according to package directions – $1.00
1 bunch baby broccoli – $2.79

Directions

1. Make the gravy: In a large pan, heat the olive oil over medium high heat. Add the onion and garlic and cook for 5 minutes until soft. Add the salt, thyme, sage, and pepper, followed by the lentils and miso. Stir until well mixed and heated through. Transfer to a blender and process until very smooth.

Dissolve the cornstarch in the vegetable broth and add it back to the pan along with the blended gravy. Bring to a boil, stirring frequently, then turn the heat down and simmer for a few minutes until you get your desired thickness of gravy. Taste and adjust seasonings as needed.

2. Add the seitan chunks to the gravy to heat through. Meanwhile, steam the baby broccoli – put a bit of water in the bottom of a Pyrex dish with the broccoli, cover it with the lid and microwave it for about 3 minutes, then let it sit for a few minutes longer to finish cooking. It should be tender but still bright green. Warm up the cooked quinoa.

3. And now for the exciting part! Assemble your bowl with quinoa, baby broccoli, and a good helping of seitan with gravy. Cozy up on the couch with your bowl of warm healing deliciousness. Enjoy on your own or with people you love.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness:  3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 18/18 (maximum score!)

If any of you amazing cooks tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

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