Meatless Monday: Seitan-Cashew Blanquette

It's Meatless Monday. This is an amazing gourmet meal that is easy to make and easy on the budget, too.

Blanquette is traditionally a ragout made from lamb, veal, or chicken paired with a white cream sauce, but here, tempeh takes the staring role.

Go Meatless Monday is recognized by cities and countries all around the world. It's a day people unite around food.

Seitan is made from wheat, but has little in common with flour or bread. It's called wheat meat, wheat gluten or simply gluten. Seitan resembles the texture of meat when cooked, making it a popular meat substitute.

Tempeh is made from cooked and slightly fermented soybeans. It can be formed into a firm patty, similar to a burger. Many commercially prepared brands add other grains, such as barley, spices and extra flavors. It's not tofu.

Seitan-Cashew Blanquette
Serves 4

7 oz. (200 g) gourmet seitan
7 oz. (200 g) mushrooms, washed and sliced
1 small yellow onion
1 carrot
1 tablespoon olive oil
1 1/2 cup (250 mL) water
1/4 cup (50 mL) white wine
1/2 cup (100 mL) soy cream
1 1/2 tablespoon cashew or almond butter
Half a vegetable bouillon cube, or 1 teaspoon bouillon powder
1 tablespoon soy sauce
1 teaspoon garam masala or nutmeg
Salt and pepper to taste

Cut the mushrooms and seitan into slices, dice the onion and chop the carrot into rounds. Heat the olive oil in a cast-iron pan (a regular sauté pan or wide saucepan will also do) and sauté the mushrooms, onion and carrot, stirring often.

Once the onions begin to brown, add the spices, white wine, bouillon, soy sauce, water and soy cream. Cook for about 15 minutes over medium-low heat, stirring occasionally.

Taste and add salt and pepper if desired. Finally, incorporate the cashew or almond butter to make the dish creamy. Serve with rice, pasta or quinoa.

Nutritional Information (amount per serving)
Calories 336; Carbohydrates 9g; Cholesterol 9mg; Fiber 4g; Fat 11; Sodium 975mg; Sugars 5g; Protein 40g

According to the Dietary Guidelines for Americans, about half your calories should come from carbohydrates, typically about 250 grams (g). For example, a person who eats approximately 2,000 calories per day should take in about 250 grams of carbohydrates (2,000 divided by half equals 1,000 -- and 1,000 calories divided by 4 grams = 250 grams). A teaspoon of sugar is 4 grams.

Carbs and diabetes: People with diabetes must always focus on carbohydrates. Depending on individual health challenges, reliable sources indicate that most people with diabetes should not consume more than about 130 grams of carbohydrate each day.

* Sources: Meatless Monday Recipe