Seitan Stir-fry
Tender, chewy seitan and crisp, colorful vegetables tossed in a savory ginger-garlic sauce. This quick and easy vegan stir-fry is perfect for a healthy weeknight dinner, ready in under 30 minutes.
For 4 servings
5 steps. 15 minutes total.
- 1
Step 1
- a.Prepare Ingredients and Sauce
- b.Pat the seitan cubes dry with a paper towel. This helps them get a better sear.
- c.Chop all vegetables: cut broccoli into florets, slice the bell pepper and carrot, and trim the snap peas. Mince the garlic and grate the ginger.
- d.In a small bowl, whisk together the soy sauce, maple syrup, rice vinegar, toasted sesame oil, cornstarch, water, and optional red pepper flakes. Set the sauce aside.
- 2
Step 2
- a.Sear the Seitan
- b.Heat 1 tablespoon of vegetable oil in a large wok or skillet over medium-high heat until it shimmers.
- c.Carefully add the seitan in a single layer. Cook for 2-3 minutes without stirring, until a golden-brown crust forms on the bottom.
- d.Stir and continue to cook for another 2-3 minutes, until the seitan is browned on all sides. Remove from the pan and set aside on a plate.
- 3
Step 3
- a.Stir-fry the Vegetables
- b.Add the remaining 1 tablespoon of oil to the hot pan.
- c.Add the broccoli florets and sliced carrots. Stir-fry for 3-4 minutes until they are vibrant and begin to soften.
- d.Add the sliced red bell pepper and snap peas. Continue to stir-fry for another 2-3 minutes. The vegetables should be crisp-tender.
- e.Add the minced garlic and grated ginger to the center of the pan. Cook for 30-60 seconds, stirring constantly, until fragrant.
- 4
Step 4
- a.Combine and Finish
- b.Return the seared seitan to the pan with the vegetables.
- c.Give the sauce a quick whisk to recombine the cornstarch, then pour it over everything in the pan.
- d.Stir continuously for 1-2 minutes. The sauce will bubble and thicken, coating the seitan and vegetables in a glossy glaze.
- 5
Step 5
- a.Garnish and Serve
- b.Remove the stir-fry from the heat.
- c.Garnish generously with sliced scallions and toasted sesame seeds.
- d.Serve immediately over steamed rice, quinoa, or noodles for a complete meal.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra crispy seitan, toss the dry cubes in 1 tablespoon of cornstarch before searing.
- 2Ensure your wok or skillet is very hot before adding ingredients. High heat is key to a successful stir-fry.
- 3Prep all your ingredients (mise en place) before you start cooking. Stir-frying is a fast process.
- 4Avoid overcrowding the pan, which can steam the vegetables instead of searing them. Cook in batches if necessary.
- 5To save time, you can make the sauce up to 3 days in advance and store it in an airtight container in the refrigerator.
Adapt it for your goals.
Spicy Version
Add 1-2 teaspoons of sriracha or chili garlic sauce to the sauce mixture for an extra kick of heat.
Nutty FlavorNutty Flavor
Stir in 2 tablespoons of peanut butter into the sauce for a creamy, nutty flavor. You may need to add a splash more water to reach the desired consistency.
Different VegetablesDifferent Vegetables
Feel free to substitute with other quick-cooking vegetables like mushrooms, bok choy, zucchini, or edamame.
Protein SwapProtein Swap
This recipe works wonderfully with firm tofu or tempeh. Press the tofu well before cubing and searing.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Seitan is one of the richest sources of plant-based protein, making this dish ideal for muscle repair, growth, and overall satiety. It's a great option for vegans, vegetarians, and anyone looking to increase their protein intake.
Rich in Vitamins and Minerals
The colorful array of vegetables like broccoli, carrots, and bell peppers provides a wide range of essential nutrients, including Vitamin C for immunity, Vitamin A for vision, and potassium for heart health.
High in Dietary Fiber
With ingredients like broccoli, carrots, and snap peas, this stir-fry is a good source of dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Frequently asked questions
Yes, it's a very healthy dish. Seitan is high in protein and low in fat. The recipe is packed with a variety of vegetables, providing essential vitamins, minerals, and fiber. Using low-sodium soy sauce helps manage sodium intake.