Serves 4 · Prep 5 min · Cook 12 min · 355 calories per serving
A quick, healthy, and flavorful weeknight dinner. This stir-fry features tender seitan and crisp-tender broccoli tossed in a savory garlic-ginger sauce.
Why it's healthy
This stir-fry is a nutritionally dense meal, primarily due to its two main ingredients. Seitan provides a substantial amount of plant-based protein, crucial for muscle repair, immune function, and satiety, with very little fat. Broccoli is a nutritional powerhouse, offering high levels of dietary fiber which supports digestive health and helps regulate blood sugar. It delivers more than a full day's requirement of Vitamin C, a vital antioxidant for skin health and immunity, and Vitamin K, essential for bone health and proper blood clotting. The dish also contributes valuable minerals like iron from the seitan and broccoli, and phosphorus and selenium from the seitan.
Ingredients
1 lb block of prepared seitan, thinly sliced or cubed
1 large head of broccoli, cut into florets
1 tbsp avocado or other high-heat oil
For the Sauce:
1/2 cup vegetable broth
1/4 cup low-sodium soy sauce or tamari
2 tbsp maple syrup or brown sugar
1 tbsp rice vinegar
1 tbsp toasted sesame oil
2 cloves garlic, minced
1 tbsp fresh ginger, grated
1 tbsp cornstarch
For Serving:
Cooked rice or noodles
Sesame seeds for garnish
Instructions
1. First, prepare the sauce. In a medium bowl, whisk together all the sauce ingredients: vegetable broth, soy sauce, maple syrup, rice vinegar, sesame oil, garlic, ginger, and cornstarch. Set aside.
2. Heat the high-heat oil in a large wok or skillet over medium-high heat. Add the seitan and stir-fry for 4-5 minutes, until it's browned and slightly crisped on the edges. Remove the seitan from the wok and set aside.
3. Add the broccoli florets to the hot wok along with 2-3 tablespoons of water. Cover and steam for 3-4 minutes, until the broccoli is bright green and crisp-tender.
4. Return the seitan to the wok with the broccoli.
5. Give the sauce a final whisk and pour it into the wok. Cook, stirring constantly, for 1-2 minutes until the sauce boils and thickens, coating the seitan and broccoli.
6. Remove from heat and serve immediately over a bed of rice or noodles. Garnish with sesame seeds.