Light Seitan Curry With Crème Fraîche

Mild, creamy seitan curry with lots of vegetables and a lighter crème fraîche sauce, ready in about 25 minutes in one pan.

Ingredients

  • 250 g Seitan, cut into bite-sized pieces
  • 1 medium Onion, finely diced
  • 2 cloves Garlic, minced
  • 1 small Red Bell Pepper, sliced into thin strips
  • 1 small Zucchini, diced
  • 100 g Green Peas (fresh or frozen)
  • 200 ml Vegetable Broth (low sodium)
  • 80 g Low-Fat Crème Fraîche (or 10–15 % fat)
  • 1 tsp Mild Curry Powder
  • 1 tsp Ground Turmeric
  • 0.5 tsp Ground Cumin
  • 1 tbsp Olive Oil (or 0.5 tbsp olive oil + 0.5 tbsp water for sautéing)
  • 0.5 tsp Salt (or to taste)
  • Freshly ground Black Pepper, to taste
  • Small handful Fresh Parsley, finely chopped (optional, instead of cilantro)

Instructions

  1. Heat olive oil in a large non-stick skillet over medium heat.
  2. Add the onion and a pinch of salt, sauté 3–4 minutes until translucent.
  3. Add garlic and seitan, cook 3–4 minutes, stirring, until the seitan is lightly browned.
  4. Sprinkle curry powder, turmeric and cumin over the seitan, stir 30–60 seconds until fragrant.
  5. Add bell pepper and zucchini, stir and cook 2–3 minutes.
  6. Pour in vegetable broth, bring to a gentle simmer.
  7. Simmer 5–6 minutes until the vegetables are just tender and the liquid has slightly reduced.
  8. Add green peas and cook 2 more minutes.
  9. Reduce heat to low, let the pan cool down for 1 minute, then stir in the crème fraîche until the sauce is smooth and just heated through (do not boil).
  10. Taste and adjust with salt and black pepper.
  11. Sprinkle with chopped parsley before serving.

Notes

  • Serving suggestion: Pair with roasted cauliflower florets or a simple cucumber-tomato salad to keep the meal light and slow in blood sugar response.
  • Keeping it mild: This version uses gentle spices without heat to stay easy on digestion.
  • Creaminess: Adding crème fraîche at low heat prevents splitting and keeps the sauce silky.

Variations

  • More veggies: Add a handful of fresh spinach in step 8 so it just wilts into the sauce.
  • Extra protein: Stir in 2 tbsp toasted sunflower seeds before serving for crunch and healthy fats.
  • Yogurt swap: Replace half of the crème fraîche with thick low-fat Greek yogurt; stir yogurt in off the heat to keep it from curdling.
  • Herb twist: Use fresh chives instead of parsley for a milder, oniony finish.

Calories Estimate

  • Per portion (2 portions total):
  • Approx. 380–420 kcal
  • Protein: ~30–35 g
  • Carbohydrates: ~18–22 g