Low carbVegetarian€€
Crispy Seitan in a Rich Natural Sauce with Garlic and Thyme
Prepare protein-rich seitan in sauce, whose juiciness will impress even the most demanding palates. This recipe combines traditional Slovenian sauce preparation with modern vegan techniques for the perfect flavor.
Prep time
15 min
Cook time
20 min
Total time
35 min
Servings
3
Recipe
For the seitan
SEITAN WHEAT PROTEIN CUBED, SEITAN
400 gSoy sauce made from soy (tamari)
1 tbspSpices, pepper, red or cayenne
0.5 tspOil, olive, extra virgin
1 tbspFor the natural sauce
Onions, red, raw
1 mediumGarlic, raw
3 cloveSoup, SWANSON, vegetable broth
250 mlMustard, prepared, yellow
1 tspSpices, thyme, dried
0.5 tspCORN STARCH
0.5 tbspSpices, pepper, black
1 pinchParsley, fresh
0.25 handfulPer servingTotal
Calories:274.7 kcal824.1 kcal
Protein:34.5 g103.4 g
Carbohydrates:17 g51.1 g
Fiber:3.2 g9.5 g
Water:121.4 ml364.3 ml
Fat:8.2 g24.6 g
Micronutrients
Sugar:6 g17.9 g
Saturated fat:0.9 g2.6 g
Cholesterol:0 mg0 mg
Sodium:1148.3 mg3444.8 mg
Potassium:143.8 mg431.5 mg
Calcium:34.9 mg104.6 mg
Iron:1.5 mg4.5 mg
Magnesium:12.3 mg36.9 mg
Zinc:0.2 mg0.7 mg
Phosphorus:35.2 mg105.6 mg
Vitamin C:6.4 mg19.2 mg
Vitamin A:34.2 µg102.6 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Season the seitan slices with tamari and smoked paprika. Let rest for 5 minutes to allow the flavors to soak in.
2
Heat half of the olive oil in a pan and fry the seitan over medium heat for about 3–4 minutes on each side, until crispy and golden brown. Remove the slices from the pan and keep them warm.
3
Add the remaining oil to the same pan and sauté the onion until completely soft and slightly caramelized (about 8 minutes). If the onion starts to stick, add a spoonful of water.
4
Stir in the garlic and thyme and sauté just until the garlic becomes fragrant. Pour in the vegetable stock and add the mustard.
5
Let the sauce simmer for 5 minutes over medium heat. Then pour in the cornstarch and water mixture, stirring until the sauce thickens slightly.
6
Return the seitan slices to the sauce, heat through, and sprinkle with fresh parsley and pepper. Serve immediately.
Nutritional benefits
Due to its exceptionally high content of wheat protein, this meal contributes to the repair and growth of muscle tissue, which is essential for recovery after physical activity.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.