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 it as vegan “beef” and broccoli, or just enjoy it on its own merits.
What makes this recipe especially easy is using bottled teriyaki marine or Korean BBQ sauce (which is available in the Asian foods section of well-stocked supermarket). 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.
Serve this easy stir-fry over hot cooked brown rice 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.
- 1 tablespoon high-heat oil, such as safflower
- 1 tablespoon soy sauce
- 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
- 2 teaspoons grated fresh or jarred ginger
- Your favorite hot sauce, such as sriracha, optional
- 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.
- 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.
- 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.
- If you’d like a bolder flavor, stir in the ginger and hot sauce.
- Serve at once. Pass around additional teriyaki or Korean BBQ sauce for seasoning individual portions.
More about seitan
Like tofu, seitan is a traditional Asian food that has been embraced in the west. An importantt 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!
Making your own is an economical option; recipes are all over the web and we’re going to put up our own soon. It’s not difficult, but a bit of a project. Next best is sourcing locally made fresh seitan, which you might find in natural foods stores and food co-ops. Otherwise, the widely marketed White Wave seitan products found in natural foods stores (and and increasing number of supermarkets), including their Stir-Fry Strips, are quite good.