Teriyaki Braised Seitan with Sesame Sweet Potato Mash
77 min 1 serving 850 kcal · 56 g proteinLevel: Expert
The nutritionist's note
850 kcal and 56 g of protein: the catalogue's record for plant protein density, thanks to the wheat gluten in seitan completed by black beans (lysine). 14.5 g of fibre and 7.2 mg of iron. No B12 at all, supplementation is mandatory.
Ingredients
1 serving
- seitan180 g
- sweet potato250 g
- cooked black beans80 g
- broccoli120 g
- soy sauce20 ml
- maple syrup15 g
- sesame seeds15 g
- sesame oil10 g
- fresh ginger5 g
Method
- 1
Preheat the oven to 190 °C. Bake the sweet potato (250 g) whole for 45 minutes: the flesh caramelises and concentrates its sugars without absorbing water.
- 2
Slice the seitan (180 g) into 1 cm escalopes and colour them for 4 minutes per side with 5 g of sesame oil.
- 3
Make the teriyaki sauce: combine the soy sauce (20 ml), maple syrup (15 g), grated ginger (5 g) and 60 ml of water.
- 4
Pour the sauce over the seitan and braise for 20 minutes over low heat, covered, turning the escalopes halfway.
- 5
Remove the lid and reduce for 6 minutes so the sauce glazes the seitan.
- 6
Blanch the broccoli (120 g) for 5 minutes and warm the black beans (80 g) in a little sauce.
- 7
Mash the sweet potato flesh with the remaining oil (5 g) and a pinch of salt, plate, and scatter the sesame seeds (15 g).
Nutrition facts
per serving
| Energy | 850 kcal |
|---|---|
| Protein | 56 g |
| Carbohydrates | 95 g |
| Fat | 24 g |
| Fibre | 14.5 g |
| Iron | 7.2 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- gluten
- soy
- sesame
- legumes
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