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When a vegan diet is followed, one of the most critical nutrients that must be taken into account is proteins. Since foods of animal origin must be eliminated within a vegan diet, it is very important to find plant alternatives that provide enough protein. For this reason seitan, along with other foods such as tofu, has gained great popularity for its ability to provide large amounts of protein, in addition to offering a texture very similar to cooked meat. If the seitan and meat are compared nutritionally, it is observed that seitan also contributes less calories and less saturated fats than meat, making it a healthy alternative for all types of people.
To prepare the seitan broth, you need to fry the vegetables in the pot with a little olive oil: onion, carrot, leek, garlic and celery. Do not miss that they are cut into very small pieces. Add a little salt to make it easier to poach the vegetables. When the vegetables are sautéed, incorporate the water. If you do not have enough vegetables for the preparation of the broth, you can enrich it with vegetable broth concentrate.
In a bowl the heavy dry ingredients: gluten flour, bread crumbs, sweet and spicy paprika. You can also add other spices to change the touch of seitan (curry, dill, fennel, cumin, pepper, nutmeg). Mix the dry ingredients well.
Add the soy sauce to the bowl and 1 glass of warm vegetable broth, reserving one to add little by little later, in case you need more water the mixture.
Give the desired shape, fillet or ball to cook them in vegetable broth. Depending on the shape and size, it will take more or less time to cook. The steaks (50-60g) will be cooked in 15-20 minutes, while the balls can take around 45-60 minutes.
Heat the frying pan to mark the seitan on the grill, back and forth, until it acquires that texture similar to meat.
Clean the potatoes and keep the skin. Cook the whole potatoes in a pot with water and salt. Approximate time of 30-40 minutes. Once the potatoes are cooked, remove the peel and cut them.
Laminate a few garlics and cut the piquillo peppers in julienne. Brown the garlic in a pan with oil and add the piquillo peppers to heat them. To finish, add the potatoes and out of the fire to mix well with the dressing.
PRESENTATION
Serve the seitan steak with the garnish potatoes.
TIPS
The seitan that you are not going to use can freeze it and use the cooking water to cook again seitan, rice, soup.
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Nutritional information
* Information per 100g serving, percent daily values based on a 2,000 calorie diet.
Energy
60.5
kcal
3.03%
Carbohydrate, by difference
9.8
g
3.27%
Protein
1.7
g
3.4%
Total lipid (fat)
1.8
g
2.77%
100
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