Tuesday, May 13, 2014

Seitan with Broccoli, Zucchini, and Carrot served with Jade Pearl Rice and Chopped Salad (No Added Fat, Waterless Cooking)

Today, I decided to do some more waterless cooking with my Saladmaster 3 quart sauce pan. It's fun using the vapor valve; the basic idea is to preheat the pan, add ingredients and cover, and let moisture build up till the valve jiggles, then cook on lower heat.

I made a seitan and vegetables main course. It doesn't require a Saladmaster, and can be cooked in other quality pans without oil, but may need some liquid to prevent sticking - and the liquid would evaporate away some nutrients. Here is what I did.

  • Medium Vidalia or other sweet onion cut into 1/2" thick half moons
  • Broccoli florets cut from 2 heads - approximately 2 cups of florets
  • 3 large crimini mushrooms, sliced to 1/2"
  • 8 ounce package of cubed seitan
  • 1 carrot cut into 3/8" slices
  • 1/2 large zucchini, cut into 1/2" slices and then quartered
  • 4 large basil leaves, cut into 1/4" ribbons
  • 4 more large basil leaves, diced to 1/4" pieces
  • 1 teaspoon finely chopped ginger
  • Salt to taste (start with 1/2 teaspoon)
  • Freshly ground black pepper to taste (try 1/4 teaspoon)
  • Last one
  • 1/2 t black sesame seed per serving

  1. Preheat a 3 quart Saladmaster sauce pan over medium-low heat, covered, for about 5 minutes.
  2. Add all the ingredients except the seitan, ginger, second set of basil leaves, and sesame seeds to the pan, cover, and increase heat to medium-high till the Saladmaster vapor valve starts to click (it took me about 5 minutes).
  3. Reduce the heat to a low simmer (the valve shouldn't click) and cook for about 20m.
  4. Turn the heat off, open the cover, add the seitan and ginger, and re-cover. The seitan doesn't need to cook but just be warmed.
  5. After at least five minutes when ready to serve, open the pan, mix in the second batch of basil, salt, and black pepper, and serve, sprinkling black sesame seed atop each serving.
I also made some creamy Jade pearl rice (1 part rice to 1 and a half parts broth [water and a vegan bouillon cube] simmered for 20m), adding a little red onion to the finished rice. A chopped salad completed the meal.


We enjoyed dinner! The vegetables tasted full with their own flavors. It's fun cooking waterlessly. We love Jade pearl rice, and the salad was good.

I might have enjoyed the seitan and broccoli a little crispy in texture. I think that cooking uncovered would have resulted in slight crispiness.

Ideas for the future

I had forgotten, but should have also added a little garlic at the beginning of the main dish. Ginger also would go well, but my daughter doesn't like ginger.

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