Eat to Run: A Protein-Rich Stew for Vegetarians

Recipes to stay full and slim down for spring and summer
Staff Writer

Vegetarian and vegan athletes also need healthy, high-protein recipes to slim down in the warm months. This recipe includes generous servings of seitan and tofu. Seitan delivers 16 grams of protein per 100-gram serving, while tofu offers 10 grams of protein for every 126 grams. With fresh vegetables, ample amounts of cancer-fighting garlic and a dose of anti-inflammatory ginger, this dish makes a filling and restorative dinner.

Spicy Mapo Doufu (Zesty Tofu and Seitan Stew)
Serves two


  • 1 tablespoon Chinese salted black beans (they are fermented), rinsed
  • 2 tablespoons soy sauce or tamari
  • 2 tablespoons cooking wine, whiskey, or dry sherry
  • 3 large cloves garlic, chopped
  • 1-inch piece fresh ginger, minced and grated
  • 1 medium-sized white onion, roughly chopped


  • 1 cup sliced seitan, store-bought or homemade
  • 1 pound firm tofu, pressed, drained, and cut into 1/2 inch cubes
  • 2 to 3 tablespoons peanut or coconut oil for stir-frying (or preferred high-heat oil)
  • 2 medium-size white onions, thinly sliced
  • 3 large cloves garlic, thinly sliced
  • Salt, to taste
  • 1 tablespoon chili paste, or to taste
  • 1 cup vegan chicken broth (make with vegan chicken bouillon)
  • 1 medium-size red bell pepper, cored, seeded, and diced
  • 1 leek or 3 scallions, rinsed well and finely chopped
  • 1 tablespoon cornstarch
  • 2 tablespoons water
  • 2 tablespoons light soy sauce or tamari
  • Freshly ground Szenchuan pepper, to taste (you can use cayenne if you can't find Szechuan)
  • Cooked rice, for serving

For the Marinade: Combine all the marinade ingredients in a large bowl.

For the Stew: Add the seitan to the marinade and let sit for about 20 minutes. Bring a medium-size pot of water to a boil, add the tofu, and blanch for 2 to 3 minutes, then drain.

Heat the oil in a wok over medium-high heat. Add the onions and garlic and stir-fry until beginning to brown, 3 to 4 minutes. Add the marinated seitan and stir-fry until it darkens, 2 to 3 minutes. Stir in the salt and chili paste, stir-fry briefly, then add the broth and the tofu. Turn down the heat to medium and cook for 3 to 4 minutes. Add the bell pepper and the leek, and stir-fry for 2 to 3 minutes. Combine the cornstarch, water, and soy sauce in a small bowl, then add to the wok and stir gently. Sprinkle with the Szenchuan pepper and serve over cooked rice.

— Recipe courtesy of The Healthy Voyager’s Global Kitchen from Fair Winds Press


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