The main ingredient of today’s lunch is a plant protein in the form of seitan and crispy broccoli. Both of these delicious ingredients go perfectly with our Asian sauce, which we have flavoured to perfection. The preparation is super simple, so it will be ready in no time. Then all you have to do is decide what to serve it with. Will you go for rice or noodles?
Ingredients for the seitan mixture:
- 300 g broccoli
- 200 g seitan
- 10 g corn starch
- 2 tablespoons olive oil
- black pepper to taste
Ingredients for the sauce:
- 40 ml water
- 40 ml soy sauce
- 20 ml rice vinegar
- 2 tablespoons coconut sugar
- 2 cloves of garlic
- 2 cm piece of fresh ginger
- 1 heaped tablespoon of corn starch
Ingredients for serving:
- basmati rice
- spring onion
- sesame seeds
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Method:
Take seitan and pat dry with paper towels. Then cut into smaller pieces, season with black pepper and mix with corn starch. Heat a deep pan with oil and fry the seitan until crispy. Then set it aside. Divide the broccoli into small florets and steam in salted water until semi-soft.
Meanwhile, prepare the sauce by mixing the garlic, finely chopped ginger, soy sauce, sugar, vinegar and water. Return the seitan to the pan with the broccoli and the prepared sauce, which is brought to the boil. Last but not least, pour the corn starch dissolved in a little water into the mixture and cook until thickened.
Serve the crispy seitan in the sauce with basmati rice, chopped spring onion and sesame seeds.
Nutritional values | 1 serving without a side dish (2 servings in total) |
|---|---|
| Energy value | 327 kcal |
| Protein | 20 g |
| Carbohydrates | 37 g |
| Fats | 10 g |
| Fibre | 4.5 g |
If you are looking for inspiration for a meat-free lunch, seitan with broccoli and Asian sauce may just be the perfect choice for you. Then all you have to do is choose the right side dish and enjoy a delicious lunch or dinner.
Feel free to share your creations with us on social media by tagging #gymbeamcom.