Estimated Nutrition (whole recipe, rough)
Counts 13 of 15 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Tortilla | 1 medium flour (45g) | 140 |
| Seitan | 100g | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Lime | juice of 1 lime (44ml) | 11 |
| Chili | 1 tsp (2.7g) | 8 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 3/4 cup low-sodium vegetable broth
- 4 scallions (white and light green parts), cut into 1-inch pieces
- 1 ripe medium avocado, chopped
- 8 oz. nonfat plain yogurt
- 1 jalapeno pepper, seeds removed
- 1 Tbs. fresh lime juice
- 3/4 tsp. salt
- 1/4 cup chopped cilantro
- 4 whole wheat tortillas
- 1/2 tsp. dried oregano
- 1/2 lb. seitan
- 3 tsp. olive oil
- 2 medium onions, thinly sliced
- 3 cloves garlic, minced
- 2 medium red bell peppers, cut into 1-inch squares
- =
Directions
1. Cut seitan into 1/2-inch pieces. (You should have 1 1/2 cups.) In large, nonstick skillet, heat 2 teaspoons oil over medium heat. Add seitan and cook, stirring occasionally, until browned, about 6 minutes. Remove from pan and set aside.
2. Wipe out skillet. Heat remaining teaspoon oil over medium heat. Add onions and cook, stirring often, until beginning to brown, 5 to 6 minutes. Add garlic, red peppers and oregano and cook, stirring often, 5 minutes. Stir in broth and seitan and simmer until red pepper is tender, 3 minutes. Add scallions and salt and black pepper to taste. Stir 1 to 2 minutes more.
3. In food processor, make sauce by combining avocado, yogurt, jalapeno, lime juice and 3/4 teaspoon salt. Process until smooth and creamy. Add cilantro and pulse to combine. Taste for salt and add more if necessary.
4. Warm tortillas briefly in heated skillet. Serve tortillas mounded with seitan mixture and generous dollop of Avocado-Yogurt sauce.