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Seitan with Tomato Soy Sauce

Seitan with Tomato Soy Sauce

20 min

Plates

Intention: Vascular Health & Micronutrient Loading · Min. 35g Protein

Yield: 1 serving (35.3g to 38.5g total protein per served plate)

Sauce Portion: Divided into 3 portions

  • Bioavailable Iron — High Vitamin C content from green capsicum works directly to elevate non-heme iron absorption.
  • Purified Aminos — Liquid aminos introduce an unrefined profile of free-form building blocks with less sodium.
  • Vibrant Antioxidants — Simmered tomato purée increases heat-activated lycopene compounds for total vascular care.

Ingredients

The Protein Source

  • Seitan chunks (made with 40g vital wheat gluten)

Tomato Soy Sauce Base

  • Canned tomato puree or sieved tomatoes (120g)
  • Liquid Aminos or soy sauce (2-4 tbsp)
  • Zero-calorie sweetener (to taste, to balance acidity)

Aromatics & Veggies

Fresh Toppings

Equipment

  • Small pot
  • Air fryer
  • Chef knife & chopping board

Simple Method

  1. 1Simmer your tomato puree, liquid aminos, and a touch of sweetener in a small pot for a few minutes until it thickens into a rich, savory reduction.
  2. 2Air-fry your veggies at the same time to save time, monitoring closely so they get slightly browned but retain their crispness and nutrients.
  3. 3Transfer 1/3 of the warm tomato soy sauce into your meal container along with the batch-airfried seitan and veggies, then toss together and top with fresh sprouts.

Detailed Method

  1. 1Finely slice the red onions, trim the French green beans, quarter the shiitake mushrooms, and slice your carrots and green capsicum.
  2. 2Pour 120g of canned tomato puree and 2-4 tablespoons of liquid aminos directly into your small pot, then place it over medium-low heat.
  3. 3Stir in a tiny pinch of zero-calorie sweetener to balance out the sharp, raw acidity of the concentrated tomato base, and let the sauce simmer uncovered for a few minutes until it reduces slightly.
  4. 4Load your french green beans, shiitake mushrooms, carrots and green capsicum into the air fryer basket.
  5. 5Air-fry everything simultaneously on a medium heat setting to save time. Keep a close eye on the clock so the vegetables stay bright and structural without losing their essential crispiness and micronutrients.
  6. 6Transfer exactly 1/3 of the warm, rich tomato soy sauce reduction from the small pot directly into your meal container.
  7. 7Add air-fried seitan and vegetable mix directly into the container with the sauce.
  8. 8Toss everything together thoroughly until all components are beautifully glazed, and crown your dish with a fresh handful of mixed sprouts.

Tips

  • Liquid aminos can pack a strong punch; start with 2 tablespoons in your small pot, taste as it simmers, and add more only if you prefer a deeper umami profile.
  • Watch the air fryer closely—keeping the capsicum bright and slightly vibrant preserves the delicate Vitamin C needed to help optimize plant-based iron absorption.

Storage

Store in an air-tight container in your refrigerator for up to 3 days.