Seitan vs. tempeh vs. tofu

Into month 10 now and I'm starting to get bored with tofu so I'm starting to look at other protein substitutes. I use protein powder pretty much every morning in a protein shake, and beans are just getting boring.

Possible alternate choices? Seitan or tempeh. Tried to find either of these products in a grocery store. HAH!

I did find some pre-flavoured tempeh in the grocery store. Some sort of fake chicken strips. I chopped then up to make some "crab cakes". They turned out a bit on the mushy side; I think mainly because of the pre-processing. On the lookout now for some "plain" tempeh. My local health food store claims that they usually carry it but they were out when I went. Guess time will tell. In the meantime, this recipe for vegan crab cakes posted by Olivia Wilde, is truly yummy!


Seitan

Seitan is actually wheat gluten. It is chewier, higher in protein and lower in fat than tofu. Apparently you can make it yourself but for now, I prefer the convenience of buying it. I managed to find some at a local Asian market. It came frozen, in small three small rolls, and was packaged inside a freezer bag. I think that the market owner makes it herself (I'll have to ask her).

My first recipe using seitan was a great success. It's texture was similar to cooked chicken (when slicing it). It smells like bread dough (surprise)

I wasn't too hopeful that anything tasty was going to made that night, but I was pleasantly surprised.

Seitan Stew
3 Tbs peanut oil
2 minced garlic cloves
1 small onion, finely chopped
2 tomatoes, finely chopped
1/2 tsp each oregano and thyme
splash of hot sauce or 1/8 tsp cayenne
8 oz seitan, drained and cut into 1/4 inch pieces
1 cup vegetable stock

Heat oil. Add onion and garlic. Cook until just starting to brown. Add tomatoes. Cook for a couple minutes until tomatoes are soft. Add the spices, seitan and stock. Cover and simmer gently for 15 minutes.

Serves 2
Nutritional Breakdown Per Serving:
  773 Calories
  31g Fat (35.3% calories from fat)
  96g Protein
  31g Carbohydrate
  5g Dietary Fiber
  1mg Cholesterol
  995mg Sodium

On the menu today—Grilled Zucchini and Tortellini Salad with Feta

This is another LCBO recipe. I typically make this to bring to dinner parties if I know the hosts are not used to cooking vegetarian meals. Can be made a day before serving.

Vinaigrette:
1/2 cup (125 mL) olive oil
2 tbsp (25 mL) red wine vinegar
2 tbsp (25 mL) balsamic vinegar
2 tbsp (25 mL) finely chopped fresh oregano
1 tbsp (15 mL) grainy Dijon Mustard
2 cloves garlic, minced
Salt and freshly ground black pepper to taste


Salad:
3 green zucchini
3 yellow zucchini
1 lb (500 g) fresh cheese-stuffed tortellini
1/2 cup (125 mL) Kalamata olives
1/3 cup (75 mL) chopped oil-packed sun-dried tomatoes
6 ozs (175 g) Feta cheese, cut into small cubes
1/3 cup (75 mL) coarsely chopped flat-leaf parsley


1. Combine oil, red wine and balsamic vinegars, oregano, mustard and garlic in a bowl; season with salt and pepper.

2. Cut each zucchini into three length-wise slices, about 1/2-inch (1-cm) thick. Place on a baking sheet and brush with 1/3 cup (75 mL) of the vinaigrette. Place on greased grill over medium-high heat and cook for 4 to 5 minutes per side or until just crisp-tender. Let slices cool slightly; cut into 1-inch (2.5-cm) thick chunks.

3. Meanwhile cook tortellini in a large pot of boiling salted water until just tender. Drain; rinse under cold water to chill. Drain well.

4. Combine tortellini, grilled zucchini, olives, sun-dried tomatoes, cheese and parsley in a large bowl; pour remaining vinaigrette over and toss. Cover and refrigerate until serving.


Serves 7
Nutritional Breakdown Per Serving:

  480 Calories
  30g Fat (55.6% calories from fat)
  16g Protein
  38g Carbohydrate
  4g Dietary Fiber
  70mg Cholesterol
  864mg Sodium

On the menu today—Mushroom Risotto

This is a recipe from the LCBO and makes an great main dish for vegetarians. For non-veg it can be served with meat on the side.

1 cup (250 mL) boiling water
1/2 cup (125 mL) dried porcini mushrooms
8 oz (250 g) mixed fresh wild mushrooms
2 tbsp (25 mL) olive oil
2 tbsp (25 mL) butter
1 tsp (5 mL) chopped garlic
Salt and freshly ground pepper
2 tbsp (25 mL) chopped parsley
Risotto:
5 cups (1.25 L) vegetable stock, approximately
2 tbsp (25 mL) olive oil
2 tbsp (25 mL) butter
1/2 cup (125 mL) finely chopped onion
1 1/2 cups (375 mL) Carnaroli or arborio rice
1/2 cup (125 mL) white wine
1/3 cup (75 mL) feshly grated Parmesan cheese
Salt and freshly ground pepper


Pour boiling water over dried mushrooms in a bowl and let sit for 30 minutes. Drain mushrooms and reserve liquid and mushrooms separately.

Remove stems from fresh mushrooms and slice. Heat oil and butter in skillet over medium-high heat. Add garlic and sliced mushrooms. Sauté until mushrooms exude their liquid. Season with salt, pepper and chopped parsley. Leave in skillet for reheating.

To make risotto, bring stock to simmer on stove. Heat oil and 1 tbsp (15 mL) butter in a heavy pot on medium heat. Add onion and sauté for 3 minutes or until softened. Add rice and sauté until rice is coated with oil.

Pour in wine and simmer steadily until wine is absorbed. Pour in mushroom soaking liquid and dried mushrooms and cook, stirring until most of liquid is absorbed. Add 1 cup (250 mL) of stock, stirring until most is absorbed. Continue to add stock in 1 cup (250 mL) quantities, stirring most of the time until rice is creamy with a slight bite in the centre, about 18 to 20 minutes. Reheat mushrooms and stir in to rice.
Remove from heat, stir in remaining 1 tbsp (15 mL) butter and Parmesan cheese. Season well with salt and pepper. Serve immediately.

Serves 4
Nutritional Breakdown Per Serving:
  777 Calories
  32g Fat (38.0% calories from fat)
  18g Protein
  100g Carbohydrate
  6g Dietary Fiber
  39mg Cholesterol
  2295mg Sodium