When vegans talk about meat alternatives, they usually mention tofu and seitan together in the same breath.
Fair enough, they're right—both contain a generous amount of protein.
However, while tofu has enjoyed great PR recently, seitan is, let's put it gently, maligned from every direction (and in my opinion, without justified cause).
True, it is primarily made of gluten, a protein found in certain grains, and there are people who are sensitive to it or cannot digest it at all (Celiac disease patients).
But if you aren't gluten-sensitive or living with Celiac, know that gluten is a fantastic protein for vegan or vegetarian athletes and anyone looking to incorporate plant-based protein into their daily diet.
Wait, so what exactly is seitan?
Seitan is a food made from the gluten found in grain. During its production process, the starch is washed away, leaving behind mainly the grain protein (gluten).
Because seitan has a texture and appearance similar to meat, I love using it to make meatballs.
Take this recipe, for example: seitan meatballs in tomato sauce, oven-baked, healthy, and delicious, made from ground seitan in its natural flavor.
If you have a whole block of seitan at home, you can prepare seitan with red wine and spices, like this recipe I published a while back.
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How to serve this?
3-4 meatballs for lunch or dinner paired with a serving of buckwheat or quinoa should provide a good amount of amino acids, the building blocks of protein.
These meatballs are suitable for gym bodybuilders as well as endurance athletes due to the high protein content and healthy unsaturated fat content.
The tomato sauce contains a good amount of the antioxidant lycopene, which increases its absorption capacity during the cooking process and heat exposure.
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A bit of nutritional value:
Each meatball with a tablespoon of sauce (80g total) contains:
70 calories
7g protein
7g carbohydrates
5g fat
3g dietary fiber
A cup of cooked buckwheat will add:
100 calories
16g carbohydrates
3g protein
Nutritional values calculated by clinical dietitian and fitness trainer Noam Bechar.
Seitan Meatballs in Tomato Sauce
Ingredients
For the Meatballs
- 350 g ground seitan in natural flavor
- 2 tbsp olive oil
- 1 juice from half a lemon
- 2 tbsp walnuts coarsely chopped
- 4 garlic cloves
- 1 bunch of cilantro stems removed
- 1 tsp cinnamon
- 1/2 medium onion
- 1 tbsp turmeric powder
- 1 tbsp paprika
- 1 tbsp BBQ sauce or ketchup
For the Sauce
- 4 tomatoes
- 1 small can tomato paste
- 1 tbsp paprika
- 1/2 cup water
- 2 garlic cloves
- 1 tbsp olive oil
Instructions
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Preheat the oven to medium heat (180°C).
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Finely chop the onion.
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Chop the bunch of cilantro leaves (without the stems).
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In a deep bowl, place all the meatball ingredients and mix well until a uniform mixture is formed.
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With wet hands, shape into round meatballs and place on a baking sheet. Drizzle a tiny (!) bit of olive oil on top.
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Bake for 15 minutes.
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Prepare the sauce.
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Wash the tomatoes and score an X into the top of each tomato.
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Place in a bowl and add a quarter cup of water.
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Microwave for 5-8 minutes.
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Alternatively, you can cook them in a pot with boiling water for about 10 minutes.
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Remove the tomatoes from the microwave; you should now be able to peel them easily. The skin should literally slide off. If not, return to the microwave for a few more minutes.
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Peel each tomato and discard the skins.
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Finely chop the tomatoes.
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In a deep pot, heat one tablespoon of olive oil and sauté the garlic for a few seconds. Add the chopped tomatoes, a tablespoon of paprika, and the water, and mix well.
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Pour the tomato sauce into a serving bowl, place the baked meatballs on top of the sauce, and sprinkle some chopped cilantro over it.
