Southeast AsianPlated meal

Adobo Rice Crackle Pan

Crackly brown rice with peppery soy-vinegar adobo seitan, garlic, green beans and shredded cabbage.

Eat nowHeartyContains gluten, soy
Hands-on15 minTotal time15 minEnergy626 kcalProtein50g
Recipe details
Easy-going

Equipment: Hob

Keep chilled after cooking

Adobo Rice Crackle Pan
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Rice pan

Adobo

Vegetables

Adobo sauce

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 180g cooked brown rice overnight in the fridge if using frozen
  2. 2
    Defrost 130g cooked Homemade Seitan overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

15 min hands-on 15 min altogether
  1. 3
    Put 140g green beans in a wide lidded pan with half the 60ml water; cover and steam over high heat for 3 minutes. Add 120g finely shredded green cabbage, cover for 1 minute more, then tip both onto the serving plate so they stay bright and crisp
    πŸ– 2 minπŸ’€ 2 min unattended
  2. 4
    Mix 18ml soy sauce, 22ml rice vinegar, the remaining water and Β½ tsp coarsely ground black pepper. Thinly slice 20g spring onion
    πŸ– 2 min
  3. 5
    Tear Homemade Seitan into small rough pieces. Heat 5ml olive oil in the dry pan, add the seitan and cook undisturbed for 2 minutes until its torn faces brown. Add 2 clove thinly sliced garlic for 30 seconds, then tip the seitan onto the vegetables
    πŸ– 3 min
  4. 6
    Add brown rice, spread it into one thin compact layer and press firmly. Leave it completely undisturbed for 4 minutes until the underside forms a golden sheet, then slide it crisp-side up onto the serving plate
    πŸ– 4 min
  5. 7
    Return the seitan to the pan with the soy-vinegar mixture and 1 bay leaf. Bubble for 2-3 minutes, turning once, until glossy but still sharply vinegary; discard the bay leaf
    πŸ– 3 min
  6. 8
    Spoon the adobo seitan beside the crackly rice with the green beans and cabbage, letting only a little sauce touch the crust. Finish with spring onion
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin KVitamin CPhosphorus
Lower inVitamin ACholineVitamin E

Worth noticing: Sodium uses more than half of the daily limit in this portion.

Calories

626kcal

30%
Top contributors
Homemade Seitan Β· 45%Brown Rice Β· 33%Olive Oil Β· 6%
32% cal

Protein

49.7g

79%
Top contributors
Homemade Seitan Β· 76%Brown Rice Β· 10%Green Beans Β· 5%
45% cal

Carbs

70.0g

Top contributors
Brown Rice Β· 56%Homemade Seitan Β· 16%Green Beans Β· 12%
23% cal

Fat

16.3g

23%
Top contributors
Homemade Seitan Β· 58%Olive Oil Β· 28%Brown Rice Β· 11%

Small numbers, big impact

Everyday essentials

Fibre12.76g
43%
Top contributors
Green Beans Β· 30%Green Cabbage Β· 24%Brown Rice Β· 22%
Vitamin B120.36ΞΌg
15%
Top contributors
Homemade Seitan Β· 100%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron7.12mg
40%
Top contributors
Homemade Seitan Β· 45%Green Beans Β· 20%Brown Rice Β· 14%
Zinc2.68mg
24%
Top contributors
Brown Rice Β· 46%Homemade Seitan Β· 24%Green Beans Β· 13%
Calcium222.75mg
22%
Top contributors
Homemade Seitan Β· 35%Green Beans Β· 23%Green Cabbage Β· 22%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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