Savory Grilled Tofu and Seitan Medley

Ingredients

Estimated total cost: €4.92 · €2.46/serving

• 2 tablespoons of extra virgin olive oilEst. price €0.12–€0.30
• 1 large onion, quartered and thinly sliced (for even cooking, make sure to slice the onion thinly and uniformly)Est. price €0.40–€0.80
• One 16-ounce tub of firm or extra-firm tofu (pat dry the tofu with paper towels to remove excess moisture before cooking)Est. price €1.80–€3.50
• One 8-ounce package of seitan, cut into bite-size strips (sear the seitan in a hot pan for a delicious texture)Est. price €2.50–€4.50
• 2 scallions, minced (use both the white and green parts for added flavor and color)Est. price €0.10–€0.25
• Easy Gravy (feel free to adjust the consistency of the gravy by adding more or less liquid)Est. price €0.00–€0.00

Steps

1. 1

   In a wide skillet, heat 1 tablespoon of oil over medium-low heat. Sauté the onion until it starts to brown slightly, stirring regularly to ensure even cooking.

2. 2

   Begin by slicing the tofu into 6 slabs horizontally. Pat dry thoroughly using paper towels or clean tea towels, then proceed to cut each slab into strips.

3. 3

   Remove the onion from the skillet and place it on a plate for later use. In the same skillet, heat one more tablespoon of oil before adding the tofu and seitan. Cook them over medium-high heat until they turn golden brown.

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• Cultural note

  Tofu and seitan are staples in vegetarian and vegan diets, often used as meat substitutes. This dish showcases the versatility of plant-based proteins in creating flavorful and satisfying meals. The use of easy gravy adds a comforting element to the dish, making it a popular choice in vegetarian cooking.

• Seasonal note

  This dish can be enjoyed year-round as tofu and seitan are readily available in most grocery stores. Onions and scallions are typically in season during the spring and summer months, adding freshness to the dish.

• Health note

  Savory Grilled Tofu and Seitan Medley is a nutritious option, providing a good source of plant-based protein with 30g per serving. It is also high in fiber (4g) and low in sugar (3g). However, the dish is relatively high in fat (24g) and sodium (600mg), which should be considered for those monitoring their intake.