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Seitan with Bamboo Shoots, Oyster Mushrooms and Ginger

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Seitan with Bamboo Shoots, Oyster Mushrooms and Ginger

Seitan with Bamboo Shoots, Oyster Mushrooms and Ginger - A wok dish that makes vegetarians happy

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
208
calories
Calories

Healthy, because

Even smarter

Nutritional values

Invigorating aromas combine with many vitamins and minerals for low-calorie enjoyment. Seitan has a high protein content, but unlike meat it contains almost no fat and is absolutely cholesterol-free.

Whole grain rice is perfect as a carbohydrate side dish. In addition to gut-healthy fibre, it contains vitamin B1, which stimulates concentration and memory.

1 serving contains
(Percentage of daily recommendation)
Calorie208 kcal(10 %)
Protein23 g(23 %)
Fat10 g(9 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0 mg(0 %)
Vitamin D1.2 μg(6 %)
Vitamin E2.1 mg(18 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.9 mg(33 %)
Vitamin B₆0.1 mg(7 %)
Folate36 μg(12 %)
Pantothenic acid1.3 mg(22 %)
Biotin9.3 μg(21 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C9 mg(9 %)
Potassium439 mg(11 %)
Calcium30 mg(3 %)
Magnesium17 mg(6 %)
Iron1.4 mg(9 %)
Iodine16 μg(8 %)
Zinc0.6 mg(8 %)
Saturated fatty acids0.8 g
Uric acid69 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
9 ounces
9 ounces Bamboo shoots (from a jar or package)
9 ounces Seitan
2 garlic
1 piece ginger (about 30 grams)
1 red onion
1 red chile pepper
½ bunch cilantro
3 tablespoons vegetable oil
1 ¾ cups Vegetable broth
2 tablespoons soy sauce
2 tablespoons Rice wine
2 teaspoons sesame oil
salt
peppers
How healthy are the main ingredients?
Bamboo shootsSeitangingersoy saucesesame oilgarlic
Preparation

Kitchen utensils

1 Wok, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Measuring cups

Preparation steps

1.
Seitan with Bamboo Shoots, Oyster Mushrooms and Ginger preparation step 1

Clean mushrooms and cut into slices. Cut bamboo into strips.

2.
Seitan with Bamboo Shoots, Oyster Mushrooms and Ginger preparation step 2

Cut seitan into bite-sized pieces.

3.
Seitan with Bamboo Shoots, Oyster Mushrooms and Ginger preparation step 3

Peel the garlic and chop finely. Peel ginger root and cut into fine strips. Peel onion and cut into strips. Trim chile pepper, rinse and slice. If you like it less spicy, remove the seeds and cut the chile pepper into strips.

4.
Seitan with Bamboo Shoots, Oyster Mushrooms and Ginger preparation step 4

Rinse cilantro, shake dry and chop.

5.
Seitan with Bamboo Shoots, Oyster Mushrooms and Ginger preparation step 5

Heat oil in a wok. Add mushrooms and stir-fry 2 minutes.

6.
Seitan with Bamboo Shoots, Oyster Mushrooms and Ginger preparation step 6

Add seitan, garlic, ginger and onion and cook 1 more minute.

7.
Seitan with Bamboo Shoots, Oyster Mushrooms and Ginger preparation step 7

Add bamboo and chile pepper. Pour in broth, soy sauce and rice wine. Cook over medium heat for 3 minutes.

8.
Seitan with Bamboo Shoots, Oyster Mushrooms and Ginger preparation step 8

At the end of cooking time, mix in cilantro and sesame oil, season with salt and pepper and serve immediately. (If desired, thicken the sauce by stirring in a small amount of cornstarch dissolved in cold water. Bring to a boil and stir until thickened.)