Spark People offers some “Low-Cost Dinner Recipes.” I thought it would be fun to reduce the cost even further by veganizing them. This reduces the economic cost as well as the cost to animals, to people, and to the environment.
If you make the seitan yourself, it’s really, really cheap. But even if you buy pre-made seitan, it’s still pretty cheap. Seitan is wheat gluten, which is high in protein, low in starch. It can be made from whole wheat flour or you can buy vital wheat gluten to make it.
- 1/2 lb. seitan, cut into 1 inch strips
- 1 14 oz can vegetable broth
- 1 14 oz can Italian seasoned diced tomatoes
- 1/2 onion, chopped
- 3 cloves garlic, minced (or 3/8 tsp powder)
- 1 tsp prepared spice (such as Old Bay, Tony Chachere’s, or Mrs. Dash)
- 1/2 tsp marjoram
- 1 1/2 tsp basil leaves
- 1/4 tsp pepper
- salt to taste
- 3Tbl oil
- 8 oz. cooked pasta of your choice
- Fry seitan in 2 Tbl oil, set aside.
- Saute garlic and onion in oil.
- Add broth, tomatoes, and seasonings and simmer for 5 minutes.
- Add seitan, heat through.
- Add this prepared sauce to the pasta and serve.