Do you think vegan cuisine is uninspiring? Nothing could be more wrong: today I would like to change your mind and offer you a surprising recipe based on Seitan, the vegetable meat par excellence! A tasty and nutritious second course, also ideal for the most refined palates!
Video of the Recipe
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Identity Card of the Recipe
- 112 KCal Calories per serving
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Ingrediants
For the skewers
- 200 g of seitan
- 200 g of peppers
- 200 g of cherry tomatoes
- 200 g of zucchini
For the marinade
- 2 tablespoons (20 ml) of soy sauce
- 2 tablespoons (20 ml) of dry white wine
- 2 tablespoons (20 ml) of extra virgin olive oil
- 1 teaspoon of chili powder
- 1 teaspoon of sweet paprika powder
- 1 teaspoon of garlic powder
- 2 tablespoons of untreated lemon juice
For the sauce
- 125 g of soy yogurt
- 2 tablespoons of extra virgin olive oil
- 200 g of peppers
- Q.b. of salt
- Q.b. of pepper
- 5 g of cornstarch
Materials Needed
- Chopping board
- Sticks from skewers
- Bowls
- Baking paper
- Baking tray
- Knife
Preparation
- Cut the seitan into regular squares.
- Wash the vegetables: cut the pepper into pieces, removing the seeds and internal filaments. Remove the ends from the courgettes and cut them into cubes. Wash the cherry tomatoes and leave them whole.
- Make the skewers alternating seitan, pepper, cherry tomatoes and zucchini.
- Prepare the marinade: In a bowl, mix the soy sauce with the white wine, oil and lemon juice. Emulsify the solution by adding the chilli, paprika, garlic and oregano.
- Put the skewers in a baking dish and sprinkle them with the marinade: let them rest for a couple of hours, so that they take on flavor.
The alternative idea
As an alternative to the recommended marinade, you can dip the seitan skewers in an emulsion prepared with tomato sauce, Tabasco, paprika and oil. Remember that the longer you let the skewers marinate, the tastier the final result!
- Place the seitan skewers in a pan, drizzle with a drizzle of oil and bake in the oven at 180 ° C (mode: ventilated) for about 20 minutes, turning them halfway through cooking.
- Meanwhile, prepare the accompanying sauce: in a blender, combine a pepper cut into small pieces, the soy yogurt, the oil, a teaspoon of cornstarch, salt and pepper. Blend to obtain a cream. cream in a pan and bring to a boil for 5 minutes, until it thickens slightly.
- When the skewers are ready, arrange them on a serving dish and serve with the yogurt and pepper sauce.
Alice's comment - PersonalCooker
Here you can play and have fun with the combinations: for example, replace the seitan with tofu and use other vegetables such as aubergines and potatoes! Maybe accompany the skewers with barbecue sauce!
Nutritional values and Health Comment on the recipe
That of the Skewers of Vegetables and Seitan with Yogurt Sauce is a fairly caloric recipe, which belongs to the whole of the main courses.
Energy is mainly supplied by carbohydrates, followed by lipids and finally by proteins. Carbohydrates are mainly complex, monounsaturated fatty acids and peptides with medium-high biological value (of seitan).
Cholesterol is absent and the fibers are not excessive.
The Skewers of Vegetables and Seitan contain gluten but are lactose-free; soy sauce is a source of histamine.
Vegetable and Seitan Skewers with Yogurt Sauce are suitable for most diets. They are not relevant in "histamine intolerance"; on the contrary, they have no negative implications for celiac disease and lactose intolerance. They respect the vegetarian and vegan philosophy. They should be accepted by all religions.
The average portion of Vegetable and Seitan Skewers with Yogurt Sauce is about 100 g (110 kcal).
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