Name: Seitan and edamame grain bowl
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 1 serving
Ingredients: 5 oz seitan wheat protein, cubed; 1/3 cup frozen edamame; 1/4 cup long-grain brown rice; 1/2 cup water; 1 tsp extra virgin olive oil; 1 tbsp low sodium soy sauce; 1 tbsp fresh ginger, grated; 1 clove garlic, minced; 3.5 oz broccoli, small florets; 1/4 tsp salt; 1 tsp rice vinegar; 1 tbsp water; 2 tbsp water

Nutrition

Per serving

474 calories

Protein: 44g; 37% of calories
Carbs: 55g; 46% of calories
Fat: 9g; 17% of calories

Instructions

Prep 20 min · Cook 30 min

In a small saucepan, combine the brown rice, water, and salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 35 minutes. Remove from the heat and let rest, covered, for 5 minutes.
While the rice cooks, in a small bowl, whisk together the soy sauce, grated ginger, rice vinegar, and 1 tablespoon of water. Set the dressing aside.
Heat the olive oil in a 12-inch skillet over medium heat. Add the seitan cubes and cook for 8 minutes, stirring occasionally, until the edges are browned and crisp.
Add the garlic, broccoli, edamame, and 2 tablespoons of water to the skillet. Cover and steam for 3 minutes. Uncover and cook for 3 minutes more, stirring often, until the broccoli is tender-crisp and the water has evaporated.
Fluff the rice with a fork and place it in a bowl. Top with the seitan and vegetable mixture, then drizzle the ginger soy dressing over everything.

Nutrition

Ingredients

Instructions

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