Vegan Frango Assado
Experience the comforting flavors of a classic roasted dish with a plant-based twist in this Vegan Frango Assado! Made with protein-packed seitan marinated in a zesty blend of olive oil, fresh lemon juice, soy sauce, and a medley of spices like smoked paprika and oregano, this recipe brings bold, savory aromas to your kitchen. Roasted to perfection alongside tender potatoes, sweet red bell peppers, and caramelized red onions, the dish delivers a hearty, satisfying meal that’s entirely vegan. Perfect for weeknight dinners or weekend gatherings, this easy-to-make recipe is a wholesome, flavorful homage to the traditional Brazilian roasted chicken—minus the meat. Garnished with fresh parsley and ready in just over an hour, it’s both nutritious and irresistibly delicious!
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Recipe Information
Ingredients
- 500 g seitan
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 tablespoons soy sauce
- 4 units garlic cloves, minced
- 2 teaspoons smoked paprika
- 2 teaspoons dried oregano
- 1 teaspoon ground black pepper
- 1 teaspoon salt
- 1 unit red onion, sliced
- 1 unit red bell pepper, sliced
- 500 g potatoes, quartered
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat the oven to 200°C (400°F).
In a large mixing bowl, combine olive oil, lemon juice, soy sauce, minced garlic, smoked paprika, dried oregano, black pepper, and salt. Mix well to create the marinade.
Add the seitan to the marinade, ensuring it is coated thoroughly. Allow it to marinate for at least 15 minutes to absorb the flavors.
On a large baking sheet, arrange the sliced red onion, red bell pepper, and quartered potatoes.
Place the marinated seitan pieces on top of the vegetables on the baking sheet.
Drizzle any remaining marinade over the top of the seitan and vegetables.
Roast in the preheated oven for 45-50 minutes, or until the vegetables are tender and the seitan is slightly crispy on the edges. Stir the vegetables halfway through cooking to ensure even roasting.
Once done, remove from the oven and garnish with chopped fresh parsley before serving.
Serve hot as a delicious and hearty main course.
Nutrition Facts
Calories |
374 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.3 g | 15% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1078 mg | 47% | |
| Total Carbohydrate | 36.0 g | 13% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 4.1 g | ||
| Protein | 35.4 g | 71% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 106 mg | 8% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 918 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
