Couscous di Verdure e Seitan

Couscous di Verdure e Seitan is a vibrant and hearty vegan dish that combines fluffy couscous with a medley of fresh vegetables and savory seitan, offering a delightful taste of Italian cuisine. This dish is not only satisfying but also packed with nutrients, making it perfect for a healthy meal.

Ingredients

• Couscous - 150 grams
• Seitan - 100 grams, diced
• Zucchini - 1 medium, diced
• Bell pepper - 1 medium, diced
• Cherry tomatoes - 150 grams, halved
• Red onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Vegetable broth - 250 ml
• Olive oil - 2 tablespoons
• Fresh basil - 10 grams, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. In a saucepan, heat 1 tablespoon of olive oil over medium heat and sauté the red onion and garlic until translucent, about 3-4 minutes.
2. Add the diced zucchini and bell pepper to the pan, cooking for another 5 minutes until they soften.
3. Stir in the cherry tomatoes and cook for an additional 3 minutes until they start to break down.
4. Add the diced seitan to the pan, seasoning with salt and pepper, and cook for 5-7 minutes until heated through.
5. In a separate pot, bring the vegetable broth to a boil. Once boiling, remove from heat and stir in the couscous. Cover and let it sit for 5 minutes.
6. Fluff the couscous with a fork and add it to the vegetable and seitan mix, along with the fresh basil and remaining olive oil. Mix well to combine.
7. Serve warm, garnished with additional basil if desired.

Nutrition

• Calories: 400
• Protein: 20 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10.5 g
• Water: 0.25 L

Health Benefits

• High in plant-based protein from seitan, supporting muscle health.
• Rich in dietary fiber from vegetables, promoting digestive health.

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