Garden-Fresh Stir-Fry with Seitan

9 Reviews
From: EatingWell Magazine June/July 2006

Seitan's toothsome texture and taste make it a perfect vegetarian stir-fry ingredient that even nonvegetarians will love. Make it a meal: Serve over rice noodles to soak up the rich sauce and mix up some lightly sweetened iced green tea to drink.

Ingredients 4 servings

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  • 1/2 cup dry sherry, or Shao Hsing rice wine (see Ingredient Note)
  • 1/2 cup water
  • 2 tablespoons brown sugar
  • 2 tablespoons lime juice
  • 2 tablespoons hoisin sauce
  • 2 teaspoons cornstarch
  • 1/4 teaspoon salt
  • 2 tablespoons canola oil, divided
  • 1 pound water-packed seitan, preferably chicken-style, drained, patted dry and broken into bite-size pieces (see Ingredient Note)
  • 1/4 cup chopped unsalted peanuts
  • 2 teaspoons minced fresh ginger
  • 4 carrots, thinly sliced
  • 2 bell peppers, thinly sliced
  • 1/4 cup chopped fresh cilantro, (optional)

Preparation

  • Active

  • Ready In

  1. Whisk sherry (or rice wine), water, brown sugar, lime juice, hoisin, cornstarch and salt in a small bowl.
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add seitan; cook, stirring occasionally, until crispy, 4 to 6 minutes. Stir in the remaining 1 tablespoon oil, peanuts and ginger. Cook, stirring often, until fragrant, about 1 minute. Add carrots and bell peppers, and cook, stirring constantly, about 1 minute.
  3. Whisk the sauce and add to the pan; stir to coat. Reduce heat to medium, cover and cook until the vegetables are crisp-tender and the sauce is thickened, 3 to 4 minutes. Stir in cilantro, if using.
  • Ingredient Notes: The “cooking sherry” sold in many supermarkets can be surprisingly high in sodium. We prefer dry sherry, sold with other fortified wines in your wine or liquor store.
  • Shao hsing (or Shaoxing) is a seasoned rice wine available in most Asian specialty markets and some larger supermarkets' Asian sections.
  • Seitan is processed wheat gluten that is high in protein and has a meaty texture. It can be found in health-food stores or large supermarkets near the tofu. The actual weight of the seitan in a package varies depending on whether water weight is included. Look for the “drained weight” on the label. We used two types of White Wave seitan: one has a 1-pound 2-ounce water-packed package containing “8 ounces drained” seitan and one comes in a package labeled “8 ounces” that actually contains 8 ounces of seitan.

Nutrition information

  • Serving size: 1 1/2 cups
  • Per serving: 327 calories; 12 g fat(1 g sat); 12 g fiber; 32 g carbohydrates; 20 g protein; 51 mcg folate; 0 mg cholesterol; 12 g sugars; 12058 IU vitamin A; 82 mg vitamin C; 40 mg calcium; 1 mg iron; 705 mg sodium; 434 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 2 vegetable, 1 other carbohydrate, 2 lean meat, 2 fat | 1 1/2 Carbohydrate Servings

Reviews 9

January 10, 2015
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By: EatingWell User
It was meant to be simple.. I am on a vegan diet and I was searching for a simple stir fry - for me, simply is 15 minutes, common ingredients, no fuss. I don't need to cook it to know it's not for me :/ Pros: None Cons: Not simple
October 16, 2013
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By: EatingWell User
Quantities are all wrong Thanks for posting a recipe with all the wrong quantities... ended tasting like red wine and I think my husband is drunk at this point (he doesn't drink much). I waisted my wine, time and date night. Much appreciated Pros: My husband lost all faith in my cooking so he vows from now on to cook every night
August 27, 2013
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By: chandvakil
YUM! Delicious, healthy, quick to make. Had pretty much all the ingredients on hand. I put the stirfry over some quinoa for added healthiness. Yum! Highly recommend this recipe - I will definitely be making it again. Pros: Delicious, healthy, quick
April 07, 2012
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By: laurmes
We couldn't find seitan so we substituted with tofu. It was still pretty good.
October 29, 2010
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By: EatingWell User
This is great stuff! I love seitan -- its texture is meaty enough that I don't feel like I'm missing out on anything by eating vegetarian.
July 25, 2010
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By: EatingWell User
For those who complain about gluten: What about those of us who are trying to get non-soy protein into our teenage, vegan daughters? You can seek out a gluten-free recipe, but we appreciate having access to recipes using seitan.
June 22, 2010
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By: EatingWell User
GREAT! Just what we need is MORE Gluten in our meals!!!! Why do recipe writers always do this?? Make a tasty, terrific vegetable dish then ruin it with WHEAT products???? When are you going to get it that less is more when it comes to gluten?! I will try it but will see if I can substitute something else for the seitan!
March 30, 2010
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By: EatingWell User
Love this recipe. Very easy and the sauce is great!
October 19, 2009
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By: EatingWell User
one of the best dishes i have ever tasted. The seitan's texture with the sherry's sweetness made this a delicious dish. I just ate a full plate and already want more.