Southeast AsianSandwich

Streetwise Seitan

Sticky ginger-chilli seitan, creamy white bean pâté, sharp carrot-daikon pickle and abundant fresh herbs in a crisp wholemeal baton.

Eat nowPortableContains gluten, peanuts, sesame, soy
Hands-on19 minTotal time19 minEnergy714 kcalProtein50g
Recipe details
LightKitchen project

Equipment: Blender, Hob

Keep chilled after cooking

Streetwise Seitan
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

Bean pâté

Quick pickle

Assembly

Now we make

Method

Do the night before

  1. 1
    Defrost 65g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

19 min hands-on 19 min altogether
  1. 2
    Cut 50g carrot and 50g daikon radish into fine matchsticks, then combine them with 20ml rice vinegar, 3ml maple syrup and 1 pinch salt. Massage firmly for 30 seconds and leave to pickle while preparing the remaining components
    🖐 3 min
  2. 3
    Mash or blend white beans with 6g tahini, 11ml lime juice, 1 pinch freshly ground black pepper and 1-2 teaspoons of water until smooth enough to spread but still thick like pâté. Taste and adjust salt
    🖐 3 min
  3. 4
    Whisk 8ml soy sauce, 5ml maple syrup, 5ml rice vinegar, ½ clove finely grated garlic and 4g finely grated ginger together. Toss 100g thinly sliced Homemade Seitan through the mixture until evenly coated
    🖐 2 min
  4. 5
    Heat a frying pan over medium-high heat. Add 3ml chilli oil and spread Homemade Seitan into one layer. Leave undisturbed for 2 minutes, turn and cook for another 2 minutes, then pour in any remaining marinade and toss for 1-2 minutes until the edges are dark, sticky and lightly caramelised
    🖐 6 min
  5. 6
    Split 105g wholemeal bread shaped as a slim, crusty baton without cutting completely through. Toast the cut surfaces in the hot pan for 1-2 minutes until crisp and lightly coloured
    🖐 2 min
  6. 7
    Thinly slice ¼ fresh chilli. Roughly crush 10g roasted peanuts. Spread the white bean pâté generously over both cut sides of wholemeal bread. Add 60g thinly sliced cucumber, hot glazed Homemade Seitan and the drained pickled carrot and radish. Pack in 12g coriander leaf and chilli, finish with peanuts, then close firmly
    🖐 3 min

Look under the lid

Nutrition details

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

Explore full nutrition

Nutrition summary

At a glance

Higher inSeleniumPhosphorusFibre
Lower inVitamin ECholineCalcium

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

Calories

714kcal

34%
Top contributors
Wholemeal Bread · 32%Homemade Seitan · 30%White Beans · 9%
28% cal

Protein

50.4g

80%
Top contributors
Homemade Seitan · 57%Wholemeal Bread · 19%White Beans · 11%
43% cal

Carbs

77.2g

Top contributors
Wholemeal Bread · 49%White Beans · 17%Homemade Seitan · 11%
29% cal

Fat

22.7g

32%
Top contributors
Homemade Seitan · 32%Peanuts · 22%Wholemeal Bread · 14%

Small numbers, big impact

Everyday essentials

Fibre20.39g
69%
Top contributors
Wholemeal Bread · 36%White Beans · 33%Homemade Seitan · 8%
Vitamin B120.28μg
11%
Top contributors
Homemade Seitan · 100%
Vitamin D0.00μg
0%
Iodine0.00μg
0%
Iron8.46mg
47%
Top contributors
Wholemeal Bread · 32%Homemade Seitan · 29%White Beans · 18%
Zinc4.31mg
39%
Top contributors
Wholemeal Bread · 46%White Beans · 16%Homemade Seitan · 11%
Calcium215.11mg
22%
Top contributors
Homemade Seitan · 28%White Beans · 21%Wholemeal Bread · 13%

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) →
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