Middle EasternSandwich

Flatbread Feast

Blistered flatbreads filled with charred shawarma-spiced seitan, sunflower hummus, sharp chopped salad and pomegranate.

Eat nowPortableContains gluten, sesame, soy
Hands-on19 minTotal time22 minEnergy780 kcalProtein46g
Recipe details
LightKitchen project

Equipment: Oven, Hob

Keep chilled after cooking

Flatbread Feast
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

Shawarma

Assembly

Salad

Toppings

Now we make

Method

19 min hands-on 22 min altogether
  1. 1
    Tear 80g Homemade Seitan into thin, irregular pieces, then toss with 4ml olive oil, 15ml lemon juice, 1 clove finely grated garlic, Β½ tsp ground cumin, Β½ tsp ground ground coriander, 1 pinch smoked paprika, ΒΌ tsp sumac and 1 pinch salt. Massage the seasoning into the torn edges and leave to stand while making the salad
    πŸ– 3 minπŸ’€ 10 min unattended
  2. 2
    Combine 100g diced tomato, 80g diced cucumber, 50g very finely shredded red cabbage, 35g rocket and 12g roughly chopped parsley with 15ml lemon juice, ΒΌ tsp sumac and a small pinch of salt.
    πŸ– 4 min
  3. 3
    Warm 2 Pan-Blistered Flatbreads in a dry pan or low oven until pliable, then stack under a clean cloth to keep them flexible
    πŸ– 3 min
  4. 4
    Return the pan to high heat. Add the marinated seitan in one layer and press it firmly against the pan. Cook undisturbed for 2-3 minutes, turn and cook for another 2-3 minutes until the torn edges are dark and crisp while the centres remain chewy
    πŸ– 6 min
  5. 5
    Spread the warm flatbread with 60g Sunflower Seed Hummus. Divide the charred shawarma seitan between them, add the tomato-cucumber-cabbage-rocket salad, scatter over 40g pomegranate seeds and finish with a thin thread of 5ml pomegranate molasses. Fold and serve while hot
    πŸ– 3 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 KSeleniumVitamin C
Lower inVitamin ACholineCalcium

Calories

780kcal

37%
Top contributors
Pan-Blistered Flatbreads Β· 37%Homemade Seitan Β· 22%Sunflower Seed Hummus Β· 21%
23% cal

Protein

45.5g

72%
Top contributors
Homemade Seitan Β· 51%Pan-Blistered Flatbreads Β· 24%Sunflower Seed Hummus Β· 14%
44% cal

Carbs

85.4g

Top contributors
Pan-Blistered Flatbreads Β· 55%Sunflower Seed Hummus Β· 11%Homemade Seitan Β· 8%
33% cal

Fat

28.5g

41%
Top contributors
Sunflower Seed Hummus Β· 40%Homemade Seitan Β· 21%Pan-Blistered Flatbreads Β· 20%

Small numbers, big impact

Everyday essentials

Fibre19.87g
68%
Top contributors
Pan-Blistered Flatbreads Β· 43%Sunflower Seed Hummus Β· 18%Pomegranate Seeds Β· 8%
Vitamin B120.22ΞΌg
9%
Top contributors
Homemade Seitan Β· 100%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron11.18mg
62%
Top contributors
Pan-Blistered Flatbreads Β· 28%Homemade Seitan Β· 17%Sunflower Seed Hummus Β· 17%
Zinc5.22mg
47%
Top contributors
Pan-Blistered Flatbreads Β· 44%Sunflower Seed Hummus Β· 27%Homemade Seitan Β· 8%
Calcium282.27mg
28%
Top contributors
Rocket Β· 20%Homemade Seitan Β· 17%Sunflower Seed Hummus Β· 12%

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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