Slide Meals

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5-day slide meal plan · Protein: seitan

Days: 5 Protein: seitan Budget:

$$— Difficulty:

🍳🍳🍳–

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Explore the vibrant flavors of Andhra home cooking with this 5-day seitan meal plan. Enjoy tamarind, red chili, garlic, and ginger in family-style dishes.

Slide Chain Overview

• Day 1: Andhra Seitan Curry

• Day 2: Seitan Curry with Coconut Rice

• Day 3: Seitan Coconut Stir-Fry

• Day 4: Spicy Seitan Wraps

• Day 5: Seitan and Tomato Stew

Table of Contents

• Day 1: Andhra Seitan Curry

• Day 2: Seitan Curry with Coconut Rice

• Day 3: Seitan Coconut Stir-Fry

• Day 4: Spicy Seitan Wraps

• Day 5: Seitan and Tomato Stew

• Combined Shopping List

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Day 1: Andhra Seitan Curry

[sm_scale] Ingredients

Main Ingredients

• 1 lb seitan

• 2 large onions, chopped

• 1 head garlic, minced

• 1 large piece ginger, grated

• 2 tbsp red chili powder

• 2 tbsp tamarind paste

• 2 tbsp cooking oil

• 1 tsp mustard seeds

• 1 tsp cumin seeds

• 1/2 tbsp turmeric powder

• salt to taste

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Directions

1. Heat oil in a pan. Add mustard and cumin seeds until they crackle.

2. Add onions, garlic, and ginger. Sauté until onions are translucent.

3. Stir in seitan, red chili powder, turmeric, and salt. Cook for 5 minutes.

4. Add tamarind paste and 1 cup water. Simmer for 15 minutes.

Cook’s Notes:

Reserve half of the curry for the next day.

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Day 2: Seitan Curry with Coconut Rice

[sm_scale] Ingredients

Main Ingredients

• 1 cup reserved Andhra Seitan Curry

• 1 cup rice

• 1 can coconut milk

• 1/2 tbsp cooking oil

• salt to taste

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Directions

1. Cook rice with coconut milk, 1 cup water, and salt until done.

2. Reheat reserved curry and serve over coconut rice.

Cook’s Notes:

Reserve a portion of coconut rice for the next day.

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Day 3: Seitan Coconut Stir-Fry

[sm_scale] Ingredients

Main Ingredients

• 1 cup reserved coconut rice

• 1/2 lb seitan, sliced

• 1 large onion, sliced

• 2 tomatoes, chopped

• 2 green chilies, sliced

• 1 tbsp cooking oil

• salt and pepper to taste

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Directions

1. Heat oil in a pan. Sauté onions, tomatoes, and chilies until softened.

2. Add seitan and stir-fry for 5 minutes.

3. Mix in reserved coconut rice. Season with salt and pepper. Cook for 5 minutes.

Cook’s Notes:

Reserve a portion of the stir-fry for the next day.

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Day 4: Spicy Seitan Wraps

[sm_scale] Ingredients

Main Ingredients

• 1 cup reserved seitan stir-fry

• 4 large tortillas

• 1 bunch fresh cilantro, chopped

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Directions

1. Warm tortillas in a pan.

2. Fill each tortilla with seitan stir-fry and cilantro.

3. Roll up and serve.

Cook’s Notes:

Reserve a portion of the filling for the next day.

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Day 5: Seitan and Tomato Stew

[sm_scale] Ingredients

Main Ingredients

• 1 cup reserved seitan wrap filling

• 2 large tomatoes, chopped

• 1 tbsp tamarind paste

• 1/2 tbsp red chili powder

• salt to taste

• 1/2 tbsp cooking oil

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Directions

1. Heat oil in a pot. Add tomatoes and cook until soft.

2. Add reserved filling, tamarind paste, and red chili powder.

3. Simmer for 10 minutes. Season with salt to taste.

Cook’s Notes:

This stew can be served with bread or rice if desired.

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Combined Shopping List

Quantities shown are totals for the whole plan.

[sm_scale]

• onion — 3 large

• garlic — 2 heads

• ginger — 1 large piece

• red chili powder — 3 tbsp

• tamarind paste — 5 tbsp

• seitan — 2 lbs

• coconut milk — 1 can

• curry leaves — 1 bunch

• mustard seeds — 2 tbsp

• cumin seeds — 2 tbsp

• turmeric powder — 1 tbsp

• rice — 2 cups

• fresh cilantro — 1 bunch

• tomatoes — 5 large

• green chilies — 4

• cooking oil — 1 cup

• salt — to taste

• black pepper — to taste

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Final Notes

Feel free to swap seitan with tofu or tempeh. Adjust spices to your taste for a milder or spicier experience.