Seitan minced into a tomato, onion and carrot sauce, over wholewheat pasta. Vegan, twenty-five minutes.
Pasta is measured cooked; 180 g cooked is about 80 g dry.
- Ready in25 minutes
- Prep6 min
- Cook19 min
- Serves1
Ingredients
- 50 g seitan (vital wheat gluten, dry weight)
- 200 g tomato pasta sauce
- 40 g onions
- 50 g carrots
- 170 g wholewheat pasta (cooked weight)
- 6 g olive oil
Method
- Dice the onion and carrot finely. Chop or pulse the seitan into small pieces.
- Heat the olive oil in a pan over medium heat and cook the onion and carrot for six minutes.
- Add the seitan and cook for three minutes, then the pasta sauce, and simmer for eight minutes. Season.
- Serve over the cooked pasta.
What this plate gives you
Seitan is wheat gluten, about 37 g of protein in 50 g dry for almost no fat, which is how a vegan bolognese comes in at 51 g of protein and 13 g of fat; the wholewheat pasta gives most of the 14 g of fibre, half a 2,000-calorie day’s 28 g. At 645 calories it is a third of that day. It is the opposite of gluten-free. Crumble the seitan and brown it in the oil before the sauce goes in.
Swaps
- Lentils for the seitan: about 20 g less protein, gluten-free.
- Half the pasta: 130 calories fewer.
- Oregano, bay and a spoon of soy in the sauce: no change worth counting.
Keeping it
The sauce keeps four days in the fridge and freezes for three months. Cook the pasta fresh.
