Wheat gluten with Broccoli and Lemon
Today our chef is making a present for all lovers of vegetarian cuisine, with this dish of wheat gluten with broccoli and lemon. A light, tasty dish for those who love to eat healthily with plenty of protein, but at the same time avoiding red meat. Wheat gluten is a high-protein food of Chinese origin that we in Europe are now learning to use and enjoy. It is particularly appreciated amongst vegetarians and vegans, but nothing should prevent you from trying it even if you are not. One doesn’t always feel like eating a steak, and seitan is a great alternative to meat protein. Try it with broccoli and lemon juice, as in today’s recipe! If you wish, you can substitute any vegetables or other ingredients depending on availability or the time year. Don’t forget, however, to let your wheat gluten marinate in soy sauce to flavour it and become really tasty.
Ingredients
* approximate values per serving
Preparation
Marinate the wheat gluten with a little soya sauce, so as to give it a some flavour. Cut off the broccoli florets, then peel the main stem of its tough exterior before slicing it into rounds. Boil the broccoli for a few minutes in salted water, then drain and cut into quarters. Sauté the sliced wheat gluten in a little olive oil in a frying pan, then add the broccoli and a little salt. Add two forks of cornflour and mix well, then grate in the lemon zest and add the juice of half a lemon to the pan. Add a dash of hot water and mix together. Served with a few slices of lemon peel as a garnish and a drizzle of olive oil.
Step by step
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Peel the stem of its tough exterior
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Boil the broccoli in salted water
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Drain the broccoli once cooked
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Cut the broccoli into pieces
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Finely slice the wheat gluten
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Fry the wheat gluten with some oil
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Add the broccoli to the wheat gluten and cook everything together
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Grate the zest of the lemon into the wheat gluten mix
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Squeeze the lemon juice into the wheat gluten
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Add a fork of cornflour and dissolve it in well
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Add a little water to the wheat gluten in order to get a sauce
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Here is the wheat gluten with broccoli, an excellent vegetarian main course
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Additional information
Seitan with Broccoli and Lemon in Calabrian Style
One of the most interesting variations of Seitan with Broccoli and Lemon is the one inspired by Calabrian tradition. In this preparation, in addition to broccoli and lemon, typical ingredients from this region can be added, such as hot chili pepper and black olives. The cooking takes place in a pan, where the seitan is sautéed with a drizzle of extra virgin olive oil and a pinch of salt, before being combined with the previously boiled broccoli. The addition of olives and chili gives the dish a more intense and characteristic flavor. This variation is perfect for those who want to combine the freshness of broccoli with the heartiness of seitan, in a dish rich in taste and tradition.
Seitan with Broccoli and Lemon in a Pan
If you prefer a quicker cooking technique, you can opt for Seitan with Broccoli and Lemon in a pan. In this version, the seitan is cut into strips and cooked directly in the pan with a drizzle of oil, without going through the marination phase. The broccoli, boiled and then sautéed with the seitan, will acquire a crunchy texture and a more delicate flavor. This preparation is ideal for those who have little time available but do not want to give up a healthy and nutritious dish. Adding a pinch of black pepper and a splash of fresh lemon at the end of cooking will make the dish even more tasty and aromatic.
Light Seitan with Broccoli and Lemon
For those who want a lighter version of Seitan with Broccoli and Lemon, it is possible to reduce the use of oil and opt for steaming. In this light variant, the seitan is cooked without added fats, and the broccoli is prepared by steaming, thus preserving all their nutritional properties. Additionally, low-sodium soy sauce can be used for a reduced calorie intake. This preparation is perfect for those following a low-calorie diet or for anyone who simply wants to enjoy a healthy dish without sacrificing flavor. Remember that lemon not only adds freshness but also helps improve the absorption of iron present in seitan.
Benefits of Seitan and Calories of the Dish
Seitan is a food rich in plant-based proteins, ideal for those following a vegan or vegetarian diet. Made from wheat gluten, it is an excellent source of protein and contains few carbohydrates. Broccoli, for their part, are known for their antioxidant properties and are rich in essential vitamins and minerals. In particular, broccoli is an excellent source of vitamin C, vitamin K, and fiber. On average, a serving of Seitan with Broccoli and Lemon provides about 250-300 calories, depending on the amount of oil used and additional ingredients. This dish is therefore not only nutritious but also light and easily digestible.
Can Seitan with Broccoli and Lemon be Frozen?
A common question regarding the preservation of Seitan with Broccoli and Lemon is: can it be frozen? The answer is yes, but with some precautions. It is advisable to freeze the dish only after cooking, ensuring it is completely cooled. Use airtight containers or food bags, removing as much air as possible to avoid freezer burn. When you want to consume it, simply thaw it in the refrigerator for a few hours and then reheat it in a pan. However, it is important to note that the texture of the broccoli may change after freezing, so it is preferable to consume them fresh when possible. This way, you can fully enjoy the flavor and nutritional properties of this healthy dish.