Seitan Stir-fry with Brown Rice - Recipe 1

Seitan Stir-fry with Brown Rice - Recipe 2

american vegan

Seitan Stir-fry with Brown Rice

Name: Brown Rice
Prep time: 5 min
Cook time: 40 min
Total time: 45 min
Yield: 4 servings
Cuisine: indian
Ingredients: 1.5 cup brown rice (long-grain or basmati recommended); 3.75 cup water (for cooking); 1 tsp vegetable oil (optional, prevents sticking)

Popularity

1.5

Protein-packed seitan stir-fry with brown rice – an aromatic, energy-giving meal that's quick to make!

Nutrition per Serving

599

Calories

37g

Protein

79g

Carbs

15g

Fat

low-fat low-cholesterol muscle-gain

Recipes in this Meal

1. 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.

Prep15 min

Cook15 min

Servings4

Serving size: 1 serving

338cal

32gprotein

26gcarbs

12g

Ingredients

1 lb Seitan (Drained and cut into 1-inch cubes or strips)
2 tbsp Vegetable Oil (Or other high-heat neutral oil)
4 cloves Garlic (Minced)
1 inch Fresh Ginger (Peeled and grated)
1 medium head Broccoli (Cut into bite-sized florets)
1 large Red Bell Pepper (Seeded and thinly sliced)
1 medium Carrot (Thinly sliced on a diagonal)
1 cup Snap Peas (Trimmed)
0.25 cup Soy Sauce

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2. Brown Rice

A foolproof guide to cooking perfectly fluffy brown rice on the stovetop. With its nutty flavor and satisfyingly chewy texture, this wholesome grain is a versatile and healthy base for your favorite Indian curries, dals, and stir-fries.

Prep5 min

Cook40 min

Soak30 min

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About Seitan Stir-fry with Brown Rice

Protein-packed seitan stir-fry with brown rice – an aromatic, energy-giving meal that's quick to make!

This american dish is perfect for dinner. With 599.31 calories and 37.47g of protein per serving, it's a low-fat, low-cholesterol, muscle-gain option for your meal plan.

fat

(Low sodium recommended)

2 tbsp Maple Syrup (For a touch of sweetness)

1 tbsp Rice Vinegar

1 tsp Toasted Sesame Oil

1 tbsp Cornstarch (To thicken the sauce)

0.25 cup Water

0.25 tsp Red Pepper Flakes (Optional, for heat)

3 stalks Scallions (Thinly sliced, for garnish)

1 tbsp Sesame Seeds (Toasted, for garnish)

Instructions

1
Prepare Ingredients and Sauce
- Pat the seitan cubes dry with a paper towel. This helps them get a better sear.
- 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.
- 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
Sear the Seitan
- Heat 1 tablespoon of vegetable oil in a large wok or skillet over medium-high heat until it shimmers.
- Carefully add the seitan in a single layer. Cook for 2-3 minutes without stirring, until a golden-brown crust forms on the bottom.
- 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
Stir-fry the Vegetables
- Add the remaining 1 tablespoon of oil to the hot pan.
- Add the broccoli florets and sliced carrots. Stir-fry for 3-4 minutes until they are vibrant and begin to soften.
- Add the sliced red bell pepper and snap peas. Continue to stir-fry for another 2-3 minutes. The vegetables should be crisp-tender.
- Add the minced garlic and grated ginger to the center of the pan. Cook for 30-60 seconds, stirring constantly, until fragrant.
4
Combine and Finish
- Return the seared seitan to the pan with the vegetables.
- Give the sauce a quick whisk to recombine the cornstarch, then pour it over everything in the pan.
- Stir continuously for 1-2 minutes. The sauce will bubble and thicken, coating the seitan and vegetables in a glossy glaze.
5
Garnish and Serve
- Remove the stir-fry from the heat.
- Garnish generously with sliced scallions and toasted sesame seeds.
- Serve immediately over steamed rice, quinoa, or noodles for a complete meal.

Servings

4

Serving size: 1 serving

261cal

5gprotein

53gcarbs

3gfat

Ingredients

1.5 cup brown rice (long-grain or basmati recommended)
3.75 cup water (for cooking)
1 tsp vegetable oil (optional, prevents sticking)

Instructions

1
Prepare the rice
- Place the brown rice in a fine-mesh sieve and rinse under cold running water until the water runs clear, about 1-2 minutes.
- For a softer texture, you can soak the rinsed rice in fresh water for 30 minutes, then drain it completely.
2
Combine ingredients and bring to a boil
- In a medium saucepan with a heavy bottom and a tight-fitting lid, combine the drained rice, 3.75 cups of water, and optional vegetable oil.
- Bring the mixture to a rolling boil over high heat, which takes about 5-7 minutes.
3
Simmer the rice
- Once boiling, immediately reduce the heat to the lowest possible setting.
- Cover the saucepan with the lid and let it cook undisturbed for 40 minutes. It's important not to lift the lid.
4
Rest and fluff the rice
- After 40 minutes, turn off the heat and let the rice stand, still covered, for an additional 10 minutes to absorb the remaining steam.
- Remove the lid and gently fluff the rice with a fork to separate the grains before serving.

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