Vegetables with Red Curry Sauce (with Seitan)

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.   

Macros 

One serve provides 460 calories, 22 g protein, 19 g fat, 31 g net carbs and P:E = 0.86.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 5

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 lemongrass stalks, tough outer layers removed, chopped
  • Two tablespoons basil or Thai basil, if available, chopped
  • One teaspoon 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 and 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.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

Nutrient Optimiser

Take your nutrition to the next level with Nutrient Optimiser and get your free food list and more recipes based on your goals.  We designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

Our recipe database contains over five hundred recipes to ensure you will get the nutrition you need to thrive.  When you track your current diet for a few days, Nutrient Optimiser will identify foods that are missing macro and micronutrients in your diet.