Tag: seitan

Introduction: If you’re searching for a plant-based alternative to tuna that’s high in protein and versatile in its applications, look no further than seitan. Seitan, also known as wheat meat or wheat gluten, offers a chewy texture and a neutral taste that can mimic the texture and flavor of tuna in various dishes. In this post, we’ll explore five delectable and protein-packed meal prep ideas featuring seitan instead of tuna. Get ready to elevate your plant-based cooking game with these tantalizing recipes!

1. Seitan Salad: Ingredients:

• Seitan
• Mixed greens (spinach, lettuce, arugula)
• Cucumber
• Cherry tomatoes
• Red onion
• Olives
• Lemon juice
• Olive oil
• Dried oregano
• Salt and pepper

Instructions:

• Cut the seitan into bite-sized pieces.
• In a bowl, combine the mixed greens, sliced cucumber, halved cherry tomatoes, thinly sliced red onion, and olives.
• Add the seitan to the salad and toss gently to combine.
• Drizzle the salad with fresh lemon juice and olive oil.
• Season with dried oregano, salt, and pepper to taste.
• Enjoy a refreshing and protein-rich seitan salad as a light and satisfying meal.

2. Seitan “Tuna” Sandwich: Ingredients:

• Seitan
• Bread or sandwich rolls
• Vegan mayonnaise
• Dijon mustard
• Celery, finely chopped
• Red onion, finely chopped
• Dill pickle relish
• Fresh dill (optional)
• Lettuce, tomato, and any other desired sandwich toppings

Instructions:

• Slice the seitan into thin strips or shred it to mimic the texture of tuna.
• In a bowl, mix vegan mayonnaise, Dijon mustard, celery, red onion, and dill pickle relish to create the tuna-like filling.
• Add the seitan to the bowl and mix everything together until well combined.
• Spread the seitan “tuna” mixture onto bread or sandwich rolls.
• Top with lettuce, tomato, fresh dill (if desired), and any other preferred sandwich toppings.
• Serve the seitan “tuna” sandwich as a hearty and protein-packed lunch option.

3. Seitan Niçoise Salad: Ingredients:

• Seitan
• Potatoes, boiled and quartered
• Green beans, blanched
• Cherry tomatoes, halved
• Kalamata olives
• Red onion, thinly sliced
• Fresh parsley, chopped
• Lemon juice
• Olive oil
• Dijon mustard
• Salt and pepper

Instructions:

• Slice the seitan into thin strips or cubes.
• In a large salad bowl, combine the boiled potatoes, blanched green beans, cherry tomatoes, kalamata olives, thinly sliced red onion, and fresh parsley.
• In a separate small bowl, whisk together lemon juice, olive oil, Dijon mustard, salt, and pepper to create the dressing.
• Drizzle the dressing over the salad ingredients and toss gently to coat.
• Add the seitan to the salad and mix everything together.
• Serve the seitan Niçoise salad as a protein-rich and vibrant meal.

4. Seitan Sushi Rolls: Ingredients:

• Seitan
• Nori sheets
• Sushi rice
• Avocado
• Cucumber
• Carrot
• Soy sauce
• Wasabi (optional)
• Pickled ginger (optional)

Instructions:

• Slice the seitan into thin strips or cubes.
• Prepare sushi rice according to package instructions.
• Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice on top.
• Add strips of seitan, avocado, cucumber, and carrot as your fillings.
• Roll the sushi tightly using the bamboo mat, applying gentle pressure.
• Slice the sushi roll into bite-sized pieces and serve with soy sauce, wasabi, and pickled ginger for a delightful seitan sushi experience.

5. Seitan Pasta Puttanesca: Ingredients:

• Seitan
• Pasta of your choice
• Olive oil
• Garlic
• Red chili flakes
• Canned diced tomatoes
• Kalamata olives, pitted and chopped
• Capers
• Fresh basil, chopped
• Salt and pepper

Instructions:

• Cook the pasta according to the package instructions until al dente. Drain and set aside.
• Slice the seitan into thin strips or cubes.
• In a large skillet, heat olive oil and sauté minced garlic and red chili flakes until fragrant.
• Add the seitan to the skillet and cook until lightly browned.
• Stir in canned diced tomatoes, kalamata olives, capers, and fresh basil.
• Simmer the sauce for a few minutes to allow the flavors to meld together.
• Season with salt and pepper to taste.
• Toss the cooked pasta in the seitan puttanesca sauce until well coated.
• Serve the seitan pasta puttanesca as a savory and protein-packed meal.

Conclusion: With these five high-protein plant-based meal prep ideas featuring seitan as a substitute for tuna, you can enjoy a wide array of flavorful and protein-rich dishes. Seitan’s versatility allows it to be used in salads, sandwiches, sushi rolls, pasta, and more, providing a satisfying plant-based alternative to traditional tuna-based meals. Incorporate these recipes into your meal prep routine and savor the goodness of seitan while nourishing your body with plant-based protein. Stay tuned for more exciting and nutritious plant-based meal prep ideas in our upcoming posts!

Seitan, also known as wheat meat or gluten meat, has long been a staple of the vegan and vegetarian diet. Made from the protein component of wheat, seitan is a remarkably versatile ingredient, often celebrated for its uncanny ability to mimic the texture of meat, specifically chicken.

When cooked right, seitan can be tender and juicy, absorbing the flavors of the marinades and seasonings it’s paired with. It’s also a fantastic source of protein, with an impressive 25 grams per 3.5-ounce serving. Now, if you’re wondering how to incorporate seitan into your diet in a delicious, gourmet style, this post is for you.

We’re bringing you 10 meal prep ideas, transforming seitan into delicious, high-protein, chicken-alternative dishes. So let’s begin:

1. Seitan ‘Chicken’ Parmesan

Turn your traditional Chicken Parmesan into a delightful plant-based dish with seitan.

• Serving Size: 250g
• Macros (per serving): 320 calories, 25g protein, 35g carbs, 9g fat
• Preparation time: 20 minutes
• Cooking instructions: Begin by sautéing your seitan slices in a pan with some olive oil until they’re golden and crispy. Set these aside and in the same pan, prepare a tomato sauce with garlic, onions, canned tomatoes, and fresh basil. Once this has simmered down, add the seitan back in and sprinkle a generous helping of vegan cheese on top. Pop this into the oven until the cheese is melty and slightly browned. Serve this over a bed of whole wheat spaghetti.
• Best time to eat: Lunch or dinner
• Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat in the oven before serving.

2. Teriyaki Seitan Stir-fry

This Asian-inspired dish brings a medley of flavors and textures, perfect for a quick and healthy lunch or dinner.

• Serving Size: 300g
• Macros (per serving): 350 calories, 28g protein, 40g carbs, 8g fat
• Preparation time: 25 minutes
• Cooking instructions: Start by preparing your teriyaki sauce by combining soy sauce, rice vinegar, a sweetener like maple syrup, and a bit of cornstarch in a bowl. In a hot pan, sauté your seitan pieces until they’re browned and slightly crispy. Remove these and add in a medley of your favorite stir-fry veggies – think bell peppers, snap peas, and broccoli. Once these are tender, add the seitan back in and pour the sauce over, letting everything simmer until the sauce thickens. Serve over a bed of brown rice.
• Best time to eat: Lunch or dinner
• Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat on the stovetop before serving.

3. Seitan ‘Chicken’ and Quinoa Salad

This protein-packed salad is not only delicious but is also quick and easy to prepare.

• Serving Size: 250g
• Macros (per serving): 310 calories, 25g protein, 30g carbs, 9g fat
• Preparation time: 15 minutes
• Cooking instructions: Begin by pan-grilling your seitan ‘chicken’ strips until they’re slightly crispy on the edges. Simultaneously, prepare your quinoa as per packet instructions. Once done, toss the quinoa, seitan, and your choice of greens, cherry tomatoes, cucumbers, and olives in a large salad bowl. Drizzle with a lemon vinaigrette and enjoy a satisfyingly fresh meal.
• Best time to eat: Lunch or dinner
• Storage instructions: Store in an airtight container in the fridge for up to 3 days. This dish is best served cold.

4. Barbecue Seitan ‘Chicken’ Skewers

These skewers are perfect for a protein-packed plant-based barbecue.

• Serving Size: 300g
• Macros (per serving): 350 calories, 27g protein, 45g carbs, 8g fat
• Preparation time: 30 minutes (plus marinating time)
• Cooking instructions: Slice seitan into large chunks and marinate in your favorite BBQ sauce for at least two hours. Thread the seitan onto skewers, alternating with peppers, onions, and cherry tomatoes. Grill until seitan is slightly charred and vegetables are tender. Serve with a fresh salad or grilled corn on the cob.
• Best time to eat: Dinner
• Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat on the grill or in the oven before serving.

5. Hearty Seitan ‘Chicken’ Noodle Soup

Comfort food at its best, this soup will fill you up without weighing you down.

• Serving Size: 350g
• Macros (per serving): 320 calories, 27g protein, 40g carbs, 7g fat
• Preparation time: 35 minutes
• Cooking instructions: Start by sautéing onions, garlic, and carrots in a large pot. Add in chunks of seitan and lightly brown them. Pour in vegetable broth, bay leaves, thyme, and your choice of noodles. Let this simmer until the noodles are cooked and the flavors meld together. Season with salt and pepper to taste, and serve hot with a sprinkle of fresh parsley.
• Best time to eat: Dinner
• Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat on the stove before serving.

6. ‘Chicken’ Caesar Salad with Seitan

This vegan spin on a classic dish is sure to delight.

• Serving Size: 250g
• Macros (per serving): 330 calories, 26g protein, 35g carbs, 10g fat
• Preparation time: 20 minutes
• Cooking instructions: Pan-fry your seitan until it’s crispy and golden. Set it aside to cool. For the Caesar dressing, blend together cashews soaked overnight, lemon juice, Dijon mustard, capers, and a garlic clove. Arrange Romaine lettuce on a plate, sprinkle over the seitan, and drizzle with the Caesar dressing. Top with some vegan Parmesan shavings and enjoy.
• Best time to eat: Lunch or dinner
• Storage instructions: Store the salad and dressing separately in the fridge for up to 3 days. Assemble when ready to serve.

7. Spicy Seitan ‘Chicken’ Tacos

These tacos offer a satisfying crunch and a kick of heat.

• Serving Size: 3 tacos
• Macros (per serving): 350 calories, 28g protein, 40g carbs, 8g fat
• Preparation time: 30 minutes
• Cooking instructions: Sauté seitan strips with onion, bell pepper, and a blend of spices like smoked paprika, cumin, and chili powder. Once the seitan is crispy and the spices are well absorbed, assemble your tacos with a base of the seitan mixture, a handful of shredded lettuce, and a dollop of salsa and vegan sour cream.
• Best time to eat: Dinner
• Storage instructions: Store the seitan mixture separately in the fridge for up to 3 days. Assemble the tacos when ready to serve.

8. Thai Green Curry with Seitan ‘Chicken’

This creamy and spicy curry is packed with authentic Thai flavors.

• Serving Size: 350g
• Macros (per serving): 360 calories, 26g protein, 40g carbs, 12g fat
• Preparation time: 35 minutes
• Cooking instructions: In a large pot, sauté green curry paste until fragrant. Add in coconut milk and let it simmer. Add seitan chunks, bell peppers, and snap peas. Let it cook until the vegetables are tender and the seitan has absorbed the curry flavors. Serve this aromatic dish with a side of steamed jasmine rice.
• Best time to eat: Dinner
• Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat on the stove before serving.

9. Seitan ‘Chicken’ and Vegetable Stir-fry

A quick and easy dish, perfect for those busy weeknights.

• Serving Size: 300g
• Macros (per serving): 340 calories, 28g protein, 38g carbs, 9g fat
• Preparation time: 25 minutes
• Cooking instructions: In a hot wok, stir-fry your seitan strips until they’re browned. Set these aside and in the same wok, stir-fry an assortment of your favorite vegetables like bell peppers, bok choy, and sugar snap peas. Add the seitan back in and season with soy sauce and a bit of sesame oil. Serve this colorful dish over brown rice or noodles.
• Best time to eat: Lunch or dinner
• Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat on the stove before serving.

10. Baked Seitan ‘Chicken’ with Roasted Vegetables

A wholesome and hearty meal, ideal for Sunday lunch.

• Serving Size: 350g
• Macros (per serving): 380 calories, 30g protein, 45g carbs, 10g fat
• Preparation time: 45 minutes
• Cooking instructions: Marinate seitan chunks in a mixture of olive oil, lemon juice, garlic, and herbs for at least two hours. Arrange these on a baking tray along with an assortment of vegetables like carrots, potatoes, and bell peppers. Roast in the oven until the seitan is golden and the vegetables are tender.
• Best time to eat: Lunch or dinner
• Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat in the oven before serving.

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There you have it – a delicious selection of plant-based meals using seitan ‘chicken’ as your primary protein source. Each meal is easy to prepare, packed with nutrition, and full of flavor. As always, feel free to share your personal variations or new creations in the comments. Who knows, you might inspire someone to try their hand at plant-based cooking. Happy meal prepping, and enjoy your journey to a healthier lifestyle. Don’t forget to share your experience and the post with your friends!