Seitan stir-fried with broccoli and pepper in soy, garlic and sesame oil, over brown rice. Vegan, fifteen minutes.
Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in14 minutes
- Prep6 min
- Cook8 min
- Serves1
Ingredients
- 50 g seitan (vital wheat gluten, dry weight)
- 120 g broccoli
- 80 g peppers (bell)
- 170 g brown rice (cooked weight)
- 10 g soy sauce (tamari if gluten-free)
- 1 tsp sesame oil
- 2 cloves garlic
Method
- Slice the seitan. Cut the broccoli into small florets, slice the pepper and crush the garlic.
- Heat the sesame oil in a wok over high heat and fry the seitan for three minutes until browned.
- Add the broccoli and pepper with a splash of water and stir-fry for three minutes.
- Add the garlic and soy sauce, toss for a minute, and serve over the rice.
What this plate gives you
Seitan is wheat gluten, and 50 g of it dry is about 37 g of protein for almost no fat, which is how a vegan stir-fry reaches 47 g of protein at 515 calories, a quarter of a 2,000-calorie day. The rice and vegetables are the 66 g of carbohydrate and the 9 g of fibre. It is not gluten-free; it is the opposite. Fry the seitan first until the edges crisp, then take it out and cook the vegetables.
Swaps
- Firm tofu for the seitan: about 17 g less protein, gluten-free.
- White rice: about the same calories, less fibre.
- Ginger with the garlic: no change to the numbers.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). Reheat in a hot pan.
