Mass-Builder Lemon & Herb Seitan with Pearl Barley, Sprouts & Tenderstem
Mass-Builder Lemon & Herb Seitan with Pearl Barley, Sprouts & Tenderstem brings British flavour to a plate that delivers 112g of protein for 1046 kcal. A reliable weeknight dinner that reheats beautifully for meal prep.
Ingredients
- 135g seitan
- 255g pearl barley
- 80g brussels sprouts
- 80g tenderstem broccoli
- 20g lemon juice
- 5g olive oil
- 6g garlic
- fresh parsley, thyme & black pepper
- 10g butter
- 5g olive oil
- lemon wedge
Method
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1
Prep everything first: wash and trim the sprouts and tenderstem, then measure out the sauce ingredients.
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2
Simmer the pearl barley for 25-30 minutes until plump and chewy, then drain.
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3
Slice the seitan thinly and stir-fry over high heat for 4-5 minutes until browned.
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4
Toss the protein in lemon juice, olive oil, garlic and herbs before cooking, and squeeze over more lemon to finish.
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5
Meanwhile, steam or stir-fry the sprouts and tenderstem for 3-5 minutes until just tender with a little bite.
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6
Build the plate: pearl barley first, then the veg and seitan, spooning over any remaining sauce. Finish with the lemon wedge.
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7
Bulking upgrade: add the butter, olive oil for extra energy-dense calories.
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