1 cup active high gluten flour
3/4 cup water (more if needed)
seasoning (cayenne, paprika, garlic powder, salt, etc.) to taste
3 tablespoon soya sauce
10-15 tomatoes peeled/chopped (or 1-2 cans)
1 large can tomato paste
2 large onions
1 celery stick
4 cloves garlic
olive oil (eye it)
2 zucchini (1 yellow and 1 green looks nice), finely chopped
salt & pepper
oregano, basil, parsley, etc.
Seitan: Okay, you can use store bought, but I'd avoid that because of high sodium and, besides, making it is so easy.
1) Combine dry seasonings with flour (sorry, I didn't measure).
2) Add water and half the soya sauce all at once, mix with fork or hands (hands are more fun) vigorously. You may need to add more water.
3) Knead dough for a minute or two. Wait five minutes. Knead again for a minute. Let it sit for about 15 minutes while you...
4) Bring about 4-5 cups water (or veggie broth), as needed, to boil with the rest of the soya sauce along with more seasonings - you can add some diced garlic too.
5) Cut the seitan into thin strips, and add one at a time into the (gently) boiling liquid. Once they are all in, cook for 45 minutes.
WARNING: They swell up. Use a large pot.
Sauce: 1) If using fresh, peel the tomatoes (if you don't know how, google it) and chop 'em up.
2) Dice (with food processor if you like) onions, carrot and celery very small and toss into large pot with oil on medium heat.
3) Cook until softened, then add garlic for another two minutes.
4) Add tomatoes and tomato paste until they heat up nicely.
5) Throw in zucchini (and anything else for that matter, I'd suggest portabello mushrooms), salt/pepper, and herbs/spices as you wish.
6) Give it about 20 minutes, covered on a gentle boil - add water as desired.
7) At this point, chop up your seitan and add near the end just so it heats up.
There you go, cook up some pasta (rotini is great) and enjoy!
NOTE: As for preparation time, it varies. If you make the seitan yourself and use fresh tomatoes (and your as slow as I in the kitchen), it'll take about 1 1/2 hours while multi-tasking. However, using pre-made seitan and canned tomatoes, it'll go much faster.