SHA Magazine Healthy Nutrition

Seasonal vegetable and seitan empanada

SHA

October 27, 2022

This healthy recipe helps flush toxins and control weight. And, best of all, it’s delicious.

All the dishes that come out of the SHA kitchens have three elements in common. On the one hand, they are designed to meet the body’s nutritional and energy needs. On the other hand, they are made with plant-based foods, and to a lesser extent seafood, prioritising organic, seasonal and local products. In addition, they have the flavour and presentation of haute cuisine and are able to please the most demanding palates. A good example of this is our seasonal vegetable and seitan empanada.

Seitan is a vegetable protein made from wheat gluten, which means that it is not suitable for coeliacs or people with a gluten intolerance. It is rich in essential amino acids and minerals, including sodium, calcium, potassium and magnesium, and is high in protein. Its texture and taste make seitan the perfect substitute for meat, but unlike meat, it helps to reduce blood cholesterol levels. In addition, it contains no saturated fats or sugars and is easily digested, which is why it is especially recommended for people with digestive and stomach problems.

Leek is a purifying vegetable with a high water, fibre and protein content and hardly any calories, which makes it the ideal choice for detox diets and weight control. It adds a lot of body and flavour to any recipe and is a highly diuretic food that helps to combat hypertension and fluid retention and accelerates the elimination of toxins.

Courgette is a satiating vegetable with a high water content and is rich in fibre, vitamins A and C, minerals such as calcium, potassium and phosphorus, and carotenes such as lutein and zeaxanthin. This makes it a powerful tool for protecting eye, bone and intestinal health, and helps boost hydration while lowering cholesterol. Finally, the World Health Organisation ranks the carrot as a priority food because of the large amount of fibre, vitamins and minerals it provides. It is a source of beta-carotene, a precursor of vitamin A with antioxidant properties that contribute to cell regeneration and strengthen the skin’s defence system.

This healthy recipe helps flush toxins and control weight. And, best of all, it’s delicious.

Preparation time

90 min.

Serves

Ingredients

For the dough

200 g wholemeal spelt flour

1 cup water

1 tablespoon extra virgin olive oil

Pinch of salt

For the filling

100 g seitan

75 g leek

50 g carrot

50gr courgette

1 teaspoon curry

Salt and pepper to taste

A dash of oil

Preparation

Cut the vegetables into small pieces, sauté them in oil and add the salt, pepper and curry.
Add the seitan in small pieces, sauté for 2 minutes, remove from the heat and set aside.
Mix all the ingredients for the dough in a bowl and knead by hand until you get a homogeneous texture.
Cover with a damp cloth and let rest for 15 min.
Roll out the dough on baking paper to a thickness of 3 mm and cut out portions in the shape of a circle with a diameter of about 10 cm.
Spread the seitan and vegetable filling in the centre of each portion, moisten the edge, fold in half and press the edges together with a fork.
Bake at 160 degrees for 17 minutes.