Seitan Stir-Fry with Vegetables
A vibrant, protein-packed stir-fry featuring tender seitan and crisp vegetables in a savory ginger-soy sauce. Served over fluffy brown rice, it's a satisfying and healthy vegan dinner ready in under 40 minutes.
For 4 servings
Cook the brown rice.
- In a medium saucepan, combine the brown rice, 3 cups of water, and a pinch of salt.
- Bring to a boil over high heat.
- Once boiling, reduce the heat to low, cover, and simmer for 20-25 minutes, or until the water is absorbed.
- Remove from heat and let it stand, covered, for 10 minutes. Fluff with a fork before serving.
TIPCooking the rice first allows it to steam perfectly while you prepare the stir-fry.Prepare the sauce.
While the rice cooks, whisk together the soy sauce, 1/4 cup water, maple syrup, and cornstarch in a small bowl until smooth. Set aside.
Sear the seitan.
Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the seitan cubes and cook, turning occasionally, until golden brown and slightly crispy on all sides, about 5-7 minutes. Remove the seitan from the skillet and set aside.
Sauté the aromatics and vegetables.
- Add the remaining 1 tablespoon of sesame oil to the same skillet.
- Add the minced ginger and garlic and sauté for 30 seconds until fragrant.
- Add the broccoli florets and sliced bell peppers. Stir-fry for 4-5 minutes until they are crisp-tender.
- Add the sliced mushrooms and cook for another 2-3 minutes until they have softened and released their moisture.
TIPKeep the heat high and the vegetables moving to get a good sear without making them soggy.Combine and finish the stir-fry.
- Return the seared seitan to the skillet with the vegetables.
- Give the sauce a quick re-whisk and pour it over the seitan and vegetables.
- Stir constantly for 1-2 minutes until the sauce thickens and coats everything evenly.
- Season with a pinch of black pepper.
Serve immediately.
Divide the fluffed brown rice among four bowls. Top with the seitan and vegetable stir-fry. Garnish with freshly sliced scallions and serve hot.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra crispy seitan, pat the cubes dry with a paper towel before searing.
- 2Don't overcrowd the pan. If needed, cook the vegetables in batches to ensure they stir-fry rather than steam.
- 3Feel free to add other vegetables like carrots, snap peas, or bok choy.
- 4The cornstarch slurry is key to a thick, glossy sauce. Make sure it's well combined before adding to the hot pan to avoid lumps.
Adapt it for your goals.
Gluten free
Replace seitan with firm tofu or tempeh. Use tamari or coconut aminos instead of soy sauce and ensure your other ingredients are certified gluten-free.
low carbLow carb
Serve the stir-fry over cauliflower rice or zucchini noodles instead of brown rice. Omit the maple syrup or use a sugar-free alternative.
spicySpicy
Add 1-2 teaspoons of sriracha, chili garlic sauce, or a pinch of red pepper flakes to the sauce for a spicy kick.
high proteinHigh protein
Add 1/2 cup of shelled edamame along with the broccoli for an extra boost of plant-based protein.
Why this is on our healthy list.
Excellent Source of Protein
Seitan is one of the richest sources of plant-based protein, essential for muscle repair, immune function, and overall body maintenance.
Rich in Fiber
The combination of brown rice and a variety of vegetables provides a high amount of dietary fiber, which aids digestion, promotes gut health, and helps with satiety.
Packed with Vitamins
Broccoli and bell peppers are loaded with Vitamin C, an important antioxidant, while mushrooms provide B vitamins.
Frequently asked questions
Yes, this seitan stir-fry is a very healthy meal. It's high in plant-based protein from seitan, rich in fiber from brown rice and vegetables, and packed with vitamins and minerals. Using low-sodium soy sauce and minimal oil keeps it heart-healthy.