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Buckwheat Pasta with Seitan 2

Makes 6 servings

Seitan is a high-protein wheat product with a meaty taste and texture. In this recipe it is served with soba, Japanese buckwheat pasta. Look for seitan in health food stores. Soba is available in the Asian food section of many supermarkets and health food stores, as well as in Asian markets.

1 medium onion, chopped
2 tablespoons oil
3 cups sliced mushrooms
8 ounces seitan, sliced
2 tablespoons flour
1 1/2 cups cold water
2 teaspoons soy sauce
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
12 ounces dry soba noodles
1 teaspoon salt

Sauté onion in a large skillet with oil until transparent, then add mushrooms. Cover and continue cooking until mushrooms are brown, then stir in seitan.

In a small bowl, whisk flour and water together until smooth, then add to the skillet along with soy sauce, garlic, and black pepper. Cook, uncovered, over medium-low heat until thickened.

Cook soba according to package directions, adding salt to the cooking water. Top with seitan mixture and serve.

Per serving (1/6 of recipe)

  • Calories: 288
  • Fat: 5.7 g
  • Saturated Fat: 0.9 g
  • Calories from Fat: 17.9%
  • Cholesterol: 0 mg
  • Protein: 17.1 g
  • Carbohydrates: 45.9 g
  • Sugar: 1.6 g
  • Fiber: 5.1 g
  • Sodium: 504 mg
  • Calcium: 45 mg
  • Iron: 2.8 mg
  • Vitamin C: 1.8 mg
  • Beta Carotene: 4 mcg
  • Vitamin E: 0.7 mg

Source: Food for Life by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.