Faster than ordering takeout
Table of contents
About this recipe
I wanted a quick dinner that would help me use up the vegetables already sitting in my fridge. Stir-fries are one of my favorite meals because they’re incredibly forgiving—you can mix and match vegetables, switch up the protein, and still end up with something delicious. This version uses seitan (click for easy recipe) for a satisfying protein boost, but tofu, tempeh, or soy chunks work just as well.
The colorful vegetables stay slightly crisp while soaking up the sweet, savory, and spicy sauce. I also love adding a handful of cashews for extra crunch and healthy fats. It’s the kind of realistic weeknight meal I make when I want plenty of vegetables without spending much time cooking.
Served over rice, quinoa, or noodles, it’s balanced, filling, and ready in under 30 minutes.
IBS & Low-FODMAP Tips:
- Skip the onion and garlic – Omit the onion and crushed garlic. Use the green tops of spring onions and garlic-infused oil for similar flavor without the same FODMAP load.
- Choose your protein carefully – Seitan may not suit everyone with IBS and isn’t gluten-free. Firm tofu or tempeh can be good alternatives, depending on your personal tolerance.
- Watch the mushrooms – Many mushroom varieties are high in FODMAPs. Oyster mushrooms are generally a more Low-FODMAP-friendly choice in appropriate portions.
- Keep cashew portions small – Cashews can be high in FODMAPs. Leave them out or replace them with peanuts, pumpkin seeds, or sunflower seeds if these are better tolerated.
- Check your sriracha – Some hot sauces contain garlic, and spicy foods can also trigger IBS symptoms for some people. Check the ingredients and adjust the amount to your tolerance.
- Be mindful of the pineapple – Keep the portion moderate and adjust according to your personal tolerance, especially when combining several ingredients in one meal.
- Choose a simple side – Serve the stir-fry with rice, quinoa, or rice noodles for an easier-to-adapt meal.
- Consider the total serving size – Even Low-FODMAP ingredients can add up when several are combined. Start with a comfortable portion and adjust the vegetables and sauce according to your personal tolerance.
Why This Stir-Fry Is Healthy
This stir-fry combines lean plant protein, colorful vegetables, healthy fats, and fiber into one satisfying meal.
Seitan provides a generous amount of protein while remaining naturally low in fat. If you prefer, you can easily swap it for tofu, tempeh, or soy chunks while keeping the recipe just as nourishing. The wide variety of vegetables—including mushrooms, zucchini, bell pepper, carrots, spinach, green beans, and tomatoes—provides vitamins, minerals, antioxidants, and fiber to support overall health.
Cashews contribute heart-healthy unsaturated fats and additional minerals, while the homemade sauce uses reduced-sodium soy sauce, date syrup, and sriracha to create plenty of flavor without relying on overly processed sauces.
Serve it with quinoa for extra protein and fiber, brown rice for a wholesome whole grain, or noodles when you’re craving something comforting.
Ingredient Notes & Substitutes
Seitan – The star protein in this recipe. It’s chewy, satisfying, and naturally high in protein. You can also use tofu, tempeh, soy chunks, or another favorite plant-based protein.
Onion – Adds sweetness and depth. For a Low-FODMAP version, use only the green tops of spring onions or garlic-infused oil.
Mushrooms – Add savory umami flavor and a meaty texture. Portobello, shiitake, oyster, king oyster, and button mushrooms all work beautifully.
Yellow bell pepper – Brings natural sweetness, vibrant color, vitamin C, and a pleasant crunch.
Cherry tomatoes – Soften as they cook, adding juicy bursts of sweetness and acidity.
Zucchini – Adds freshness and a tender bite while absorbing the flavors of the sauce.
Frozen pineapple – Optional, but adds little pops of sweetness and acidity that balance the savory sauce.
Carrot – Adds crunch, natural sweetness, fiber, and beta-carotene.
Crushed garlic – Provides aromatic depth and enhances the savory flavors.
Frozen green beans – Add extra fiber, texture, and plant-based protein.
Raw cashews – Contribute healthy fats, crunch, and a subtle buttery flavor.
Baby spinach – Wilts quickly and adds iron, folate, and extra greens.
Olive oil or sesame oil – Used for stir-frying. Sesame oil adds a deeper toasted flavor.
Reduced-sodium soy sauce – The savory foundation of the sauce.
Date syrup – Adds a gentle caramel-like sweetness that balances the soy sauce.
Sriracha – Brings mild heat and extra depth of flavor.
Quinoa, rice, or noodles – Turn the stir-fry into a complete, satisfying meal.
Fresh herbs – Spring onions, cilantro, parsley, or chives brighten the finished dish.
Check out my Homemade Seitan for Any Recipe.
Step-by-step short instructions
Recipe card with notes
High-Protein Vegetable Stir-Fry with Seitan
Equipment
- Large wok or skillet
- Knife
- Cutting board
- Wooden spoon or spatula
Ingredients
- 200-400 g seitan (or tofu, tempeh, soy chunks, or another plant-based protein)
- ½ medium onion (white or red)
- 200 g mushrooms (portobello, shiitake, button, king oyster, oyster mushrooms, or a mix)
- 1 yellow bell pepper
- 1 handful cherry tomatoes
- ½ zucchini
- 1 handful frozen pineapple chunks (optional)
- ½ carrot
- 1 tsp crushed garlic
- ⅔ cup frozen green beans
- ¼ cup raw cashews (optional)
- 2 handfuls baby spinach (or another leafy green)
- 1 tbsp olive oil or sesame oil
- ¼ cup reduced-sodium soy sauce
- 1-2 tbsp date syrup
- 1 tbsp sriracha or another hot sauce
- Black pepper (to taste)
- Quinoa (rice, or noodles)
- Fresh herbs such as spring onions (parsley, cilantro, or chives)
Instructions
- Prepare the ingredients – Slice the seitan (or your chosen protein) into bite-sized pieces. Cut the mushrooms, bell pepper, and pineapple into medium-sized chunks. Slice the onion and zucchini into medium-thin slices, cut the carrot into matchsticks, and halve the cherry tomatoes. Having everything ready before you start cooking makes stir-frying much easier.
- Brown the protein – Heat the olive or sesame oil in a large wok or skillet over medium-high heat. Add the onion and cook for about 30 seconds until it just begins to soften. Stir in the seitan (or chosen protein) and cook for several minutes until lightly browned and golden on all sides.
- Build the vegetables – Add the mushrooms and cook until they begin releasing their moisture and develop some color. Stir in the zucchini and cook for another minute. Add about 1 tablespoon of soy sauce and continue cooking until everything becomes lightly caramelized.
- Add the remaining vegetables – Stir in the carrot, garlic, and frozen green beans. Cook for about 2 minutes, stirring frequently. Add another splash of soy sauce before mixing in the cashews, date syrup, and sriracha.
- Finish the stir-fry – Continue cooking for another 3–4 minutes. Add the cherry tomatoes, remaining soy sauce, and black pepper. Cook for another 2–3 minutes, or longer if you prefer softer tomatoes. If serving the spinach mixed into the stir-fry, stir it in now and cook just until wilted.
- Serve – Spoon the stir-fry over cooked quinoa, rice, or noodles. Garnish generously with fresh herbs. If serving with noodles, you may want to add an extra splash of soy sauce or sriracha to coat everything evenly.
Video
Notes
- IBS: Omit the onion and use spring onion greens or garlic-infused oil instead. If mushrooms are a trigger, replace them with extra zucchini, bok choy, or bell peppers. Firm tofu or tempeh are often gentler alternatives to seitan.
- Gluten-Free: Use firm tofu or tempeh instead of seitan, and choose certified gluten-free tamari instead of soy sauce.
- Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in a skillet over medium heat or microwave until warmed through.
- This stir-fry is delicious served with quinoa, brown rice, jasmine rice, rice noodles, or whole wheat noodles.
- Nut-Free: Replace the cashews with roasted pumpkin seeds, sunflower seeds, or simply leave them out.
- Feel free to swap the vegetables based on the season or what you already have in your fridge—broccoli, bok choy, snap peas, cabbage, asparagus, or baby corn all work beautifully.
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