Seitan Stir-Fry: A Protein-Packed Vegan Delight
Ever wondered how to make a meatless meal that’s bursting with flavor and protein? Look no further than this Seitan Stir-Fry!
As a chef who’s cooked for countless vegetarians and vegans, I can tell you this dish is a game-changer. It’s quick, customizable, and oh-so-satisfying.
Let’s dive in, shall we?
KEY INFO:
Prep time: 10-15 minutes
Cook time: 20-25 minutes
Total time: 30-40 minutes
Servings: 2-4
Difficulty level: Easy to Moderate
Dietary tags: Vegan, Vegetarian
EQUIPMENT NEEDED:
• Large skillet or wok (Don’t fret if you don’t have a wok, a big skillet works wonders too!)
• Cutting board
• Sharp knife
• Measuring cups and spoons
• Whisk
• Spatula
• Bowl for sauce
INGREDIENTS:
For the stir-fry:
• 225g (8 oz) seitan, cut into bite-size pieces
• 1 small onion, thinly sliced
• 1 red bell pepper, sliced
• 5 shiitake mushrooms, sliced
• 1 head broccoli, cut into florets
• 1 medium carrot, sliced
• 4 cloves garlic, minced
• 1-2 tablespoons (15-30ml) canola oil or neutral oil of choice
For the sauce:
• 60ml (¼ cup) vegetable stock
• 30ml (2 tablespoons) soy sauce or tamari
• 15ml (1 tablespoon) shaoxing wine or dry sherry (optional)
• 10ml (2 teaspoons) rice vinegar
• 10ml (2 teaspoons) maple syrup or 8g (2 teaspoons) granulated sugar
• 10ml (2 teaspoons) sesame oil
• 7g (1 ½ teaspoons) cornstarch
• Salt and pepper to taste
Optional garnishes:
• Sliced green onions
• Sesame seeds
• Fresh cilantro or basil
METHOD:
1. Whisk together all sauce ingredients in a bowl. Set aside.
2. Heat 1 tablespoon oil in your skillet or wok over medium-high heat.
3. Add seitan and cook until golden brown, about 4-5 minutes per side. Remove and set aside.
4. In the same pan, add a splash more oil if needed. Toss in onion and cook until translucent (about 3-4 minutes).
5. Add garlic and stir for 30 seconds until fragrant.
6. Throw in broccoli, carrot, and bell pepper. Cook for 4-5 minutes until tender-crisp. If vegetables start sticking, add a splash of water.
7. Return seitan to the pan and pour in the sauce. Stir to combine.
8. Cook for 1-2 minutes until sauce thickens and coats everything evenly.
9. Serve hot over rice or quinoa, garnished with green onions, sesame seeds, or herbs if desired.
CRUCIAL TIPS:
• Don’t overcrowd the pan – cook in batches if needed for even browning.
• Keep your veggies crisp! Overcooked vegetables are sad vegetables.
• Whisk that sauce well – nobody wants cornstarch lumps in their dinner.
STORAGE & SCALING:
This stir-fry keeps well in the fridge for 2-3 days. To reheat, simply toss it back in a hot pan for a few minutes.
Want to feed a crowd? Double or triple the recipe, but be sure to cook in batches to maintain that perfect texture.
COMMON MISTAKES:
• Overcooking the seitan – it should be golden and crispy, not tough and chewy.
• Neglecting to taste and adjust seasoning – don’t be shy with that soy sauce!
• Using cold vegetables straight from the fridge – room temperature veggies cook more evenly.
VARIATIONS:
Feel free to swap out vegetables based on what’s in season or your personal preferences. Snow peas, baby corn, or water chestnuts are all fantastic additions.
For a gluten-free version, replace seitan with firm tofu or chickpeas. Just be sure to adjust cooking times accordingly. You might also want to explore [tofu stir-fry recipes](https://eathealthier.co.uk/tofu-stir-fry-a-quick-crispy-veggie-packed-delight/) for added inspiration!
Another great protein-packed option to try is this hearty [lentil and mushroom loaf](https://eathealthier.co.uk/lentil-and-mushroom-loaf-a-hearty-vegan-delight/), perfect to pair with your stir-fry meal!
For a similar one-bowl concept, a [tempeh and broccoli bowl](https://eathealthier.co.uk/tempeh-and-broccoli-bowl-a-plant-powered-protein-punch/) can be a fantastic variation, showcasing more plant-based proteins like tempeh alongside your favorite greens.
Now, who’s ready to stir up some magic in the kitchen?
