Seitan is a popular vegan substitute for meat. It is made from wheat gluten and is a high-protein, low-carb alternative to animal protein for people following a vegetarian or plant-based diet.
Seitan brings a solid dose of protein to this nutritious vegetarian recipe, along with vitamins A and B1 and folate. Tomato adds potassium and vitamins A and C, with the other veggies filling in the spectrum of other vitamins and minerals.
Scorecard
- Diet Quality Score = 83%
- Satiety Index Score = 83%
- Protein % = 38%
- P:E ratio = 0.8
Macros
One serving provides 460 calories, 22 g of protein, 19 g of fat and 31 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
Makes 5 serves
Seitan Ingredients
- 130 g (3.6 oz) vital wheat gluten
- 15 g (0.4 oz) chickpea flour
- 20 g (0.5 oz) nutritional yeast (unfortified)
- ¼ tsp onion powder
- ¾ tsp garlic powder
- ¼ tsp paprika
- 1 ¼ tsp fresh thyme
- ¾ tsp dried sage or 1 ½ tsp of fresh sage
- 25 g (0.6 oz) grated carrots
- 35 g (1 oz) scallions, chopped
- 1 ¾ tablespoon tamari sauce
- 130 g vegetable broth
Instructions for Seitan
- Prepare two pieces of aluminium foil large enough to wrap each sausage with enough extra to twist the ends closed.
- In a large bowl, combine the vital wheat gluten, chickpea flour and nutritional yeast, garlic powder, paprika, onion powder, thyme, sage, grated carrots, scallions and soy sauce.
- Add vegetable broth and knead the dough until the liquid is well incorporated and the dough comes together. It should feel relatively elastic and smooth.
- Let the dough rest for a few minutes while you prepare the steamer.
- Divide the dough into five pieces and shape it to resemble small loaves or sausages. Wrap with aluminium foil and twist the ends closed.
- Place in a steamer basket and cook for 30 minutes, covered. If they are stacked, rotate them halfway through and ensure that there is still water in the pot.
- When finished, remove from the steamer and leave wrapped for about 15 minutes before using. Cut into ½” pieces to add to Red Curry Vegetables.
Red Curry Vegetable Ingredients
- 255 g (9 oz) broccoli, florets roughly chopped into 1-inch pieces, stems trimmed, peeled, and cut into 1/2-inch-thick slices
- 225g (8 oz) cauliflower, cored and cut into 1 ½” florets. The core can be cut into bite-size chunks or rounds.
- 680 g (1.5.7 lbs) tomatoes, roughly chopped
- 185 g (6.5 oz) Swiss chard, leaves roughly chopped and stems chopped into 1 ½” pieces
- 185 g (6.5 oz) red bell peppers, cut into ¾” pieces
- 1 ? cup (400 mL) canned lite coconut milk
- Two tablespoons red curry paste (for vegetarians, read ingredients to make sure it does not contain shrimp paste)
- One tablespoon of lemongrass stalks, tough outer layers removed, chopped
- Two tablespoons basil or Thai basil, if available, chopped
- One teaspoon of sea salt
- Pepper to taste
- Olive oil spray
- Seitan pieces from the recipe above
Directions
- Spray a large Dutch oven or heavy, high-sided saucepan with olive oil spray. Add red curry paste and cook for 1-2 minutes. Add lemongrass and cook for an additional 30 seconds.
- Add red pepper and saute for a few minutes.
- Add cauliflower, broccoli, tomatoes, salt and pepper, and coconut milk. Cover the pan and cook for about 10 minutes until vegetables have softened but are still firm.
- Add Swiss chard and seitan pieces and cook for a few more minutes to wilt and soften the Swiss chard and meld flavours.
- Sprinkle with chopped basil and serve.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
