Vegan Seitan Steak Sandwiches

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Vegan Seitan Steak Sandwiches
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Health Score:
7,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 36 min.
Ready in
Calories:
706
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie706 kcal(34 %)
Protein53.35 g(54 %)
Fat28.71 g(25 %)
Carbohydrates60.37 g(40 %)
Sugar added3.02 g(12 %)
Roughage3.27 g(11 %)
Vitamin A26.28 mg(3,285 %)
Vitamin D0.13 μg(1 %)
Vitamin E3.07 mg(26 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.72 mg(65 %)
Niacin14.59 mg(122 %)
Vitamin B₆0.84 mg(60 %)
Folate56.24 μg(19 %)
Pantothenic acid0.68 mg(11 %)
Biotin7.09 μg(16 %)
Vitamin B₁₂4.4 μg(147 %)
Vitamin C27.53 mg(29 %)
Potassium836.36 mg(21 %)
Calcium62.04 mg(6 %)
Magnesium64.55 mg(22 %)
Iron7.7 mg(51 %)
Iodine1.94 μg(1 %)
Zinc14.84 mg(186 %)
Saturated fatty acids5.42 g
Cholesterol105.78 mg

Ingredients

for
4
Ingredients
1 tablespoon Maple syrup
2 tablespoons soy sauce
3 tablespoons lemon juice
4 Seitan Steak (150 grams each)
2 Hungarian wax peppers (red and yellow)
¼ Cucumber
100 grams Smoked tofu
1 Avocado
1 tablespoon scallions
salt
freshly ground peppers
2 tablespoons vegetable oil
4 Ciabatta
30 grams chopped Hazelnuts
4 tablespoons Barbecue sauce (vegan)
How healthy are the main ingredients?
Maple syrupsoy sauceCucumberAvocadosalt

Preparation steps

1.

Mix the maple syrup with the soy sauce and 2 tablespoons of lemon juice. Coat the seitan steaks and marinate for about 10 minutes.

2.

Meanwhile, for the salsa, rinse, halve and trim the wax peppers and finely chop. Rinse and peel the cucumber and cut in half lengthwise. Remove the seeds and chop the flesh finely. Cut the tofu into cubes small. Peel the avocado, cut in half, remove the seeds and mash the flesh finely with a fork.

Mix all the prepared ingredients with the chives and 1-2 tablespoons of lemon juice. Season with salt and pepper.

3.

Fry the steaks in some oil for 2-3 minutes on each side, until golden brown.

4.

Halve the ciabatta rolls horizontally and toast the cut surfaces. Spread the salsa on the bottoms and shower with the hazelnuts. Lay the steaks on top with a little barbecue sauce. Replace the bread lid and serve.

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