Super-Easy Broccoli and Seitan Stir Fry

Here’s a simple broccoli and seitan stir fry that highlights the unique flavor and texture of this plant-based high-protein food.  You can think of this easy seitan recipe as a vegan “beef” and broccoli, or just enjoy it on its own merits.

A shortcut: What makes this recipe especially easy is using bottled teriyaki marinade or Korean BBQ sauce (available in the Asian foods section of well-stocked supermarkets).

Both are full-bodied flavorings, which minimizes the number of ingredients you need to use in the recipe. I’ve gotten to think of Korean BBQ sauce as a staple — I love that it has a slightly sweet and spicy kick to it.

What to serve with broccoli and seitan stir-fry

Serve this easy stir-fry over hot cooked rice (brown or white) or Asian noodles like soba or udon. A platter of raw vegetables with a vegan dip is a nice accompaniment, and if you want to add a fun touch to the meal, serve with vegetable spring rolls from the grocery frozen foods section.

Ingredients for Seitan and Broccoli Stir-Fry

• Seitan (about 1 pound)
• Broccoli crowns (2 medium)
• Red bell pepper (1 medium)
• Scallions
• Bottled teriyaki or Korean BBQ sauce
• Ginger (grated fresh or bottled, optional)
• Sriracha or other hot sauce (optional)

From the pantry

• High-heat oil, such as safflower
• Soy sauce or tamari

More about seitan

Like tofu, seitan is a traditional Asian food that has been embraced in the west. An important thing to know is that it’s pure wheat gluten — so it’s not for those with any sort of sensitivity.

Otherwise, seitan offers an appealing protein alternative to soy products. It’s made by rinsing away the starchy part of the wheat, so what’s left is almost pure protein. A 4-ounce serving of seitan has 28 grams of protein!

Next best is sourcing locally made fresh seitan or national brands can be found in natural foods stores and food co-ops. 

• If you’re a DIY kind of person, try this site’s Easy Homemade Seitan recipe.
• See our Guide to Seitan featuring lots more hearty seitan recipes.
• Explore more delicious vegan broccoli recipes.

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Yield: 4

Super-Easy Broccoli and Seitan Stir-Fry

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Here’s a simple broccoli and seitan stir-fry that highlights the unique flavor and texture of this plant-based high-protein food.

Prep Time 13 minutes

Cook Time 12 minutes

Total Time 25 minutes

Ingredients

• 1 tablespoon high-heat oil, such as safflower
• 1 tablespoon soy sauce or tamari
• 1 pound seitan, cut into bite-sized chunks
• 2 medium broccoli crowns, cut into bite-sized pieces
• 1 medium red bell pepper, diced
• 2 to 3 scallions, sliced
• 1/4 cup bottled teriyaki or Korean BBQ sauce, plus more for serving

Optional

• 2 teaspoons grated fresh or bottled ginger
• Your favorite hot sauce, such as sriracha, optional

Instructions

1. Heat the oil and soy sauce in a stir-fry pan or large skillet. Add the seitan and stir-fry for 5 to 6 minutes, or until it’s touched with golden-brown spots here and there. Remove to a bowl and set aside.
2. Add the broccoli, bell pepper, and scallions to the same skillet with a little water to keep it moist. Stir-fry for 3 to 4 minutes, or until the vegetables are just tender-crisp.
3. Return the seitan to the pan along with the sauce. Stir together with the vegetables, then stir-fry for just a minute or so longer.
4. If you’d like a bolder flavor, stir in the ginger and hot sauce.
5. Serve at once. Pass around additional teriyaki or Korean BBQ sauce for seasoning individual portions.

If you like this high-protein stir-fry, you might also enjoy …

Stir-Fried Sweet and Sour Vegetables with Seitan, Tempeh, or Tofu

Easy Tofu and Broccoli Stir-Fry

See more colorful & tasty stir-fry recipes.