Serves 1 · Prep 5 min · Cook 8 min · 425 calories per serving
A hearty and flavourful vegan sandwich featuring pan-seared, marinated seitan, crisp vegetables, and a creamy spread on toasted whole-wheat bread.
Why it's healthy
This sandwich is a robust source of plant-based protein, primarily from seitan, which is made from wheat gluten and supports muscle maintenance and satiety. Seitan is also very low in fat and contains no cholesterol. It provides essential minerals like iron, crucial for oxygen transport in the blood, and phosphorus for bone health. Using whole-wheat bread adds significant dietary fiber, aiding digestion and promoting stable blood sugar levels. The fresh vegetables contribute vital nutrients, including Vitamin C from tomatoes, which acts as an antioxidant and aids iron absorption, and Vitamin K from lettuce, important for blood clotting.
Ingredients
100g seitan, sliced
2 slices whole-wheat bread
1 tbsp soy sauce or tamari
1/2 tsp garlic powder
1/2 tsp smoked paprika
1 tbsp olive oil
1 tbsp vegan mayonnaise or hummus
2 lettuce leaves
2 slices tomato
Thin slices of red onion
Instructions
In a shallow dish, whisk together the soy sauce, garlic powder, and smoked paprika.
Add the seitan slices and toss to coat. Let marinate for at least 10 minutes.
Heat the olive oil in a skillet over medium-high heat.
Pan-sear the seitan slices for 2-3 minutes per side, until golden brown and slightly crispy.
While the seitan cooks, toast the bread slices to your liking.
Spread vegan mayonnaise or hummus on both slices of toasted bread.
Layer lettuce, tomato, and red onion on one slice of bread.
Top with the warm, seared seitan slices.
Place the second slice of bread on top, press gently, and serve immediately.