Lest you think I have bounced back from my surgery in record time and couldn’t wait to go back into the kitchen, I am working on some sharing some special meals prior to our trip. Truthfully, my appetite has taken a while to bounce back and we suspect my standard vegan diet contained too much fibre for my (at-the-moment) delicate gut.
As we move towards spring produce, this quick and easy stir fry with mushrooms, cabbage, sauerkraut and soy curls is delightful with a hit of fresh dill. The recipe is from The Great Vegan Protein Book and was originally called “Cabbage-n-Kraut with Seitan” but I alternated the main protein source, swapping seitan for soy curls. After a taste test form Rob, he told me I had just made a vegan version of the national Polish dish, Bigos, traditionally known as a Hunter’s Stew with different kinds of meat simmered with cabbage, sauerkraut and mushrooms with a touch of tomato. Score!
For those concerned with protein sources as a vegan, The Great Vegan Protein Book helps by tackling that question directly. Main vegan protein sources, legumes/beans, whole grains, nuts/seeds, tofu/tempeh and seitan are highlighted in the recipes. Ingredients less often thought as protein-dense, such as nutritional yeast and vegetables such as mushrooms, broccoli and Brussels sprouts, are also highlighted making recipes that are quite diverse. There are also snacks and desserts, including a No-Bake Choco Cashew Cheesecake with 9 g protein per serving.
All recipes include the protein content of each dish, although no other nutritional information like total calories which is a shame. Certainly the dishes featuring tofu, tempeh and seitan contain the most protein. Examples include Tempeh Banh Mi (41 g protein/serving), Higher Protein Sausage (86 g protein/sausage), Sesame Seitan Super Salad (55 g protein/serving), Pecan-Crusted Seitan Cutlets with Brussels Sprouts (51 g protein/serving), Braciola (68 g protein/serving) and Homestyle Potpie (47 g protein/serving). There is also a Beans and Greens Bowl with 23 g protein/serving and the BBQ Lentils with 12 g protein/serving.
Personally, I like to plan my meals around some sort of vegan protein. Once you figure that out, the rest of a balanced meal naturally takes place. Beans will contain protein and carbohydrates, tofu and nuts contains protein and fat, etc. Rounded out with some vegetables, this is how I try to craft my eats. This book is welcome to my cookbook collection with its varied and balanced meals.
Thankfully, the publisher allowed me to giveaway the cookbook to a reader living in the United States or Canada. To be entered in the random draw for the book, please leave a comment below telling me about your favourite vegan protein and how you like to cook it. The winner will be selected at random on May 1, 2015. Good luck!
Recipes from The Great Vegan Protein Book shared elsewhere:
Apple Breakfast Farro Burrito (with a giveaway, too)
Unicorn Tacos (with a giveaway, too)
High protein seitan recipes shared here previously:
Vegan Bigos aka Cabbage-n-Kraut with Seitan
Adapted from The Great Vegan Protein Book
Author’s note: Adding mushrooms to this dish not only increases the protein, but also adds to the taste and texture. For a more traditional Hungarian dish, add a dollop of vegan sour cream with the garnish, if desired.
1 to 2 tablespoons (15 to 30 ml) olive oil
12 ounces (340 g) Kind-to-Cows Seitan (page 138), sliced into strips (I used 2 cups dry soy curls)
1 medium onion, sliced
2 cups (180 g) chopped green cabbage (I used 230 g)
8 ounces (227 g) cremini mushrooms, quartered (I used 1 lb)
1 teaspoon caraway seeds
1 teaspoon Hungarian paprika (I used smoked paprika)
1 teaspoon red pepper flakes
2 cups (284 g) drained sauerkraut
1/4 cup (60 ml) dry white wine, or vegetable broth (I used vegetable broth)
1 tablespoon (16 g) tomato paste
1 tablespoon (8 g) nutritional yeast
8 ounces (227 g) farfalle or other flat pasta, cooked per directions (Reserve 1 cup [235 ml] cooking water.) — omitted
Juice from 1/2 of a lemon
Salt and pepper
1/4 cup (16 g) minced fresh dill, or 1 cup (30 g) fresh spinach, minced, for garnish
Janet’s note: Since I used soy curls, the first thing I did was soak the soy curls in warm vegetable broth until reconstituted and then I simply substituted in the recipe directly for the seitan.
1. Heat 1 tablespoon (15 ml) of oil in a large skillet over medium-high heat. Cook the seitan for 6 to 8 minutes, stirring occasionally, until browned. Remove and set aside. Reduce the heat to medium. Add the onions to the same skillet with the additional tablespoon (15 ml) of oil, if needed. Cook for 4 to 6 minutes, stirring occasionally, until softened. Add the cabbage and mushrooms, and cook for 3 to 5 minutes until the cabbage is bright green. Stir in the caraway seeds, paprika, and red pepper flakes and cook for 2 minutes. Stir in the sauerkraut.
2. Mix the wine or broth, tomato paste, and nutritional yeast in a small bowl. Add to the skillet, along with the seitan, and cook for 10 minutes, stirring occasionally, to meld the flavors. Stir in the pasta, and splashes of reserved cooking water, as needed, to create a saucy dish. Stir in the lemon juice, and season to taste with salt and pepper. Garnish with the dill or spinach when serving.
Protein content per serving: 38 g