High-Protein Vegetable Stir-Fry with Seitan
This High-Protein Vegetable Stir-Fry with Seitan combines crisp vegetables, chewy seitan, and a sweet-savory sauce. It's quick, colorful, and perfect for busy weeknights.
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Equipment
- Large wok or skillet
- Knife
- Cutting board
- Wooden spoon or spatula
Ingredients
Stir-Fry
- 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)
Sauce
- 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)
To Serve
- 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.