He seitan It's a myth among those who choose a vegetarian or vegan diet. In fact, they call it "vegetable meat." But even if you also eat meat or fish, you're sure to love these two high-protein recipes with seitan for runners and athletes. They'll help you take care of your muscles and explore new paths in the kitchen. take care of your diet.

But what is seitan?

We're talking about a food derived from wheat gluten, its main protein. It can be prepared similarly to meat and has specific nutritional characteristics:

• It is an excellent source of proteins, although incomplete, as it lacks lysine, so it must be supplemented with legumes or whole grains rich in lysine. (Learn more about proteins and amino acids in this article)
• It is low in carbohydrates and contains practically no fiber.
• It is also low in fat, most of which is unsaturated.
• And although it contains small amounts of vitamins and minerals, it is not a significant source of micronutrients.

Taking these characteristics into account, we propose these three high-protein recipes with seitan.

Curried seitan

Recipe for 4 people. Preparation time 30 minutes. High in protein, low in carbohydrates, and low in fiber.

Ingredients

• 700 grams of seitan
• 2 onions
• 1 carrot
• 1 teaspoon of miso
• 2 tablespoons of corn flour
• 1/2 tablespoon of curry
• 1 teaspoon of orange peel
• 1 tablespoon of parsley
• 1 cup of water
• 2 tablespoons of extra virgin olive oil
• 1 pinch of salt

Elaboration

Cut the seitan block into chunks, the onions into thin slices, and the carrots into rounds. Place a saucepan on the heat, add the oil, and stir in the onions and sauté. Next, add the carrot, seitan, sea salt, 1 teaspoon of orange zest, and the water. Cover and cook over medium-low heat for 10 minutes. Drain the seitan and vegetables well and transfer them to a serving dish. Add the mugi miso, curry powder, and cornflour diluted in a little cold water to the remaining juices and mix until you get a thick sauce. Pour the sauce over the seitan and vegetables and sprinkle with chopped parsley. Serve.

Seitan meatballs

Recipe for 4 people. Preparation time 45 minutes. This recipe is high in protein, rich in polyunsaturated fats, low in carbohydrates, and low in fiber.

Ingredients

• 300 grams of seitan
• 2 cloves of garlic
• 1 tablespoon of parsley
• 1 onion
• 100 ml of crushed tomatoes
• 1 pinch of salt
• 1 pinch of pepper
• 4 tablespoons of olive oil

Elaboration

1. Knead the seitan together with the chopped garlic cloves and parsley.
2. Form the meatballs and brown them in a pan with olive oil. Set aside.
3. Brown the onion in a pan and when it is transparent, add the crushed tomatoes.
4. Add salt and pepper.
5. Stir everything well and let it cook for about 5 minutes.
6. Add the meatballs and stir.
7. Let it cook for about 15 more minutes.
8. It serves.

What did you think of these recipes? Do you want to try more? Remember that with Oorenji RUNNERSYou'll have a customized diet that will assess your training and fitness goals and help you eat a rich and varied diet. Try it now!