Seitan, Soba Noodle and Sesame Stir-Fry
20 min 1 serving 754 kcal · 48.8 g proteinLevel: Intermediate
The nutritionist's note
752 kcal and 49 g of protein: 26 g from the seitan, 14 g from the buckwheat noodles. 4.7 mg of non-heme iron, with the pepper and broccoli as vitamin C sources in the same dish. 0 µg of B12: no fortified ingredient here.
Ingredients
1 serving
- seitan105 g
- soba noodles100 g
- broccoli100 g
- red pepper80 g
- carrot60 g
- soy sauce20 ml
- sesame oil13 g
- sesame seeds10 g
- fresh ginger8 g
- garlic6 g
Method
- 1
Bring a large pan of water to the boil and cook the soba noodles (100 g) for 5 minutes, then rinse them under cold water: without rinsing they clump into a block.
- 2
Slice the seitan (105 g) into 5 mm strips and pat them dry.
- 3
Heat a wok dry until a drop of water dances on it, add 8 g of sesame oil and sear the strips for 3 minutes without stirring, so they colour on one side.
- 4
Add the chopped garlic (6 g) and ginger (8 g), stir-fry for 30 seconds without burning them, then set everything aside.
- 5
Pour 5 g of oil into the screaming-hot wok and stir-fry the broccoli florets (100 g), the sliced pepper (80 g) and the finely julienned carrot (60 g) for 3 minutes: they must stay crunchy.
- 6
Return the seitan, add the noodles and the soy sauce (20 g), and toss for 2 minutes, lifting rather than stirring.
- 7
Off the heat, scatter with the sesame seeds (10 g), toasted dry in a pan for 2 minutes.
Nutrition facts
per serving
| Energy | 754 kcal |
|---|---|
| Protein | 48.8 g |
| Carbohydrates | 89 g |
| Fat | 22.5 g |
| Fibre | 12.3 g |
| Iron | 7.3 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- gluten
- soy
- sesame
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