Pulled Seitan, Tempeh, or Tofu with Pineapple Salsa
This vibrant and flavorful dish pairs smoky, spiced seitan, tempeh, or tofu with a refreshing pineapple salsa and creamy avocado yogurt sauce. Served over fluffy rice, it's a complete and satisfying meal perfect for dinner.
Servings: 4
Ingredients
For the main dish:
- 1 cup(s) uncooked rice (brown or white)
- 2 tablespoon(s) olive oil (or broth for oil-free cooking)
- 1 large yellow onion sliced
- 4 clove(s) garlic minced or pressed
- 8 oz portobello mushrooms sliced
- 1 teaspoon(s) smoked paprika
- 1 teaspoon(s) dried thyme
- 1/2 teaspoon(s) cumin
- 1/2 teaspoon(s) ground ginger
- 1/2 teaspoon(s) allspice
- 1 cups tomato passata (tomato purée)
- 12 oz seitan, tempeh, or tofu shredded or crumbled
- 1 tablespoon(s) apple cider vinegar
- 2 teaspoon(s) agave or maple syrup
For the avocado yogurt sauce:
- 1 avocado
- 3 tablespoon(s) plain vegan yogurt (such as oat, soy, or coconut)
For the pineapple salsa:
- 1 cup fresh pineapple diced
- 1/2 small red onion finely chopped
- 1 red chili deseeded & finely chopped (optional)
- 3 tablespoon(s) fresh cilantro roughly chopped
Instructions
- Cook the rice: Prepare the rice according to package instructions. Set aside and keep warm.
- Sauté the base: Heat 1 tablespoon of olive oil (or broth for oil-free) in a large skillet over medium heat. Add the onion and cook for 5 minutes until softened. Add the garlic and mushrooms, cooking for another 3 minutes.
- Build the flavors: Stir in the smoked paprika, thyme, cumin, ginger, and allspice. Add the tomato passata, shredded seitan, tempeh, or tofu, along with the apple cider vinegar and coconut sugar. Stir to combine, bring to a boil, then reduce the heat to low. Cover and simmer for 15 minutes, stirring occasionally.
- Make the avocado yogurt: Mash the avocado in a bowl until smooth, then mix in the yogurt. Season with a pinch of salt.
- Prepare the salsa: Combine the pineapple, red onion, chili, and cilantro in a bowl. Mix well and set aside.
- Assemble and serve: Divide the cooked rice among four bowls or plates. Top with the smoky pulled mixture, a dollop of avocado yogurt, and a generous spoonful of pineapple salsa. Serve immediately.
Notes
- Protein Choice: Use seitan for a chewy texture, tempeh for a nutty flavor, or tofu for a softer option. If using tofu, press it beforehand to remove excess water for a firmer texture. If using tempeh, consider steaming it for 5 minutes before cooking to reduce bitterness.
- Gluten-Free Option: Substitute seitan with tempeh or tofu to keep the recipe gluten-free.
- Oil-Free Option: Sauté the onions and mushrooms using vegetable broth instead of olive oil.
- Adjust Spice Level: Add more chili to the salsa or increase the smoked paprika for extra heat.
Nutrition
Serving: 1serving (recipe makes 4 servings) | Calories: 517kcal | Carbohydrates: 70g | Protein: 26g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Trans Fat: 0.003g | Sodium: 417mg | Potassium: 987mg | Fiber: 9g | Sugar: 16g | Vitamin A: 820IU | Vitamin C: 55mg | Calcium: 82mg | Iron: 4mg
Find it online:
https://www.easyveganmealplan.com/recipe/pulled-seitan-with-pineapple-salsa/