How many calories are in Seitan, Chickpea, Tomato and Onion Stir-Fry?
Seitan, Chickpea, Tomato and Onion Stir-Fry has about 670 calories per serving based on the current ingredient list and serving size on this page.
InternationalLunchVeganVegetarianHigh ProteinHigh Fiber30 Minute MealsMuscle Gain Meals
Seitan, Chickpea, Tomato and Onion Stir-Fry
Seitan, Chickpea, Tomato and Onion Stir-Fry is a Lunch international recipe with 670 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
670 kcal
Total Time
25 min
Servings
1
Protein
88.1 g
About This Recipe
The story behind Seitan, Chickpea, Tomato and Onion Stir-Fry
Seitan, Chickpea, Tomato and Onion Stir-Fry is a lunch recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around seitan, onion, and tomato.
Like most enduring lunch recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 670 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 25 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Seitan, Chickpea, Tomato and Onion Stir-Fry worth coming back to.
Ingredients
- Seitan250 g
- Onion1/2 count (75 g)
- Tomato1 count (130 g)
- Soy Sauce2 tablespoon (28 g)
- Garlic1 clove (3 g)
- Oil1 tablespoon (15 ml)
- Chickpeas1/2 cup (100 g)
Instructions
- 1
Step 1
For this recipe you need cooked chickpeas.
- 2
Step 2
Cut the seitan and tomato into pieces. Next, cut the onion into thin strips.
- 3
Step 3
For the marinade, mix the soy sauce, water (double the amount of soy sauce) and chopped garlic. Salt and pepper to taste.
- 4
Step 4
Marinate the seitan for 10 minutes.
- 5
Step 5
Place a pan over medium heat and spread the oil.
- 6
Step 6
Once heated, add the seitan, tomato and onion. Cook, while stirring, for 8-10 minutes.
- 7
Step 7
Add the cooked chickpeas and mix well.
- 8
Step 8
Serve on a plate.
Nutrition Snapshot
Macros and micros at a glance
65/ 100
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
670
Protein
88.1g
Carbs
112.4g
Fat
25.2g
Fiber
17.8g
Micronutrients
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Vegetarian
Yes
Vegan
Yes
Gluten Free
No
Dairy Free
No
Allergens
Tree NutSoy
Meal Prep and Storage
Make it easier to prep ahead
Seitan, Chickpea, Tomato and Onion Stir-Fry can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Seitan, Chickpea, Tomato and Onion Stir-Fry
How long does Seitan, Chickpea, Tomato and Onion Stir-Fry take to make?
Seitan, Chickpea, Tomato and Onion Stir-Fry takes about 25 minutes from start to finish. That is roughly about 25 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Seitan, Chickpea, Tomato and Onion Stir-Fry?
Most ingredients in Seitan, Chickpea, Tomato and Onion Stir-Fry can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can swap Soy Sauce for a gluten-free equivalent. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Seitan, Chickpea, Tomato and Onion Stir-Fry?
Seitan, Chickpea, Tomato and Onion Stir-Fry can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Seitan, Chickpea, Tomato and Onion Stir-Fry?
Yes, Seitan, Chickpea, Tomato and Onion Stir-Fry generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Seitan, Chickpea, Tomato and Onion Stir-Fry?
Reheat Seitan, Chickpea, Tomato and Onion Stir-Fry gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Seitan, Chickpea, Tomato and Onion Stir-Fry up or down?
Yes. Seitan, Chickpea, Tomato and Onion Stir-Fry is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Seitan, Chickpea, Tomato and Onion Stir-Fry?
A large skillet, saucepan, or sheet pan works well for Seitan, Chickpea, Tomato and Onion Stir-Fry. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Seitan, Chickpea, Tomato and Onion Stir-Fry is cooked properly?
Seitan, Chickpea, Tomato and Onion Stir-Fry is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Seitan, Chickpea, Tomato and Onion Stir-Fry suitable for vegetarians?
Yes. Seitan, Chickpea, Tomato and Onion Stir-Fry is suitable for vegetarians as written.
Is Seitan, Chickpea, Tomato and Onion Stir-Fry gluten-free?
Seitan, Chickpea, Tomato and Onion Stir-Fry is not reliably gluten-free as written because it includes Soy Sauce. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Seitan, Chickpea, Tomato and Onion Stir-Fry?
Yes. This recipe includes Tree Nut and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Seitan, Chickpea, Tomato and Onion Stir-Fry ahead of time?
Seitan, Chickpea, Tomato and Onion Stir-Fry can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Seitan, Chickpea, Tomato and Onion Stir-Fry for my calorie or macro goals?
Seitan, Chickpea, Tomato and Onion Stir-Fry already lands in a fairly high-protein range at about 88.1 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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