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Snow Pea Seitan Stir-Fry with Brown Rice

Sharon Palmer

If you’re looking for a dependable, easy stir-fry recipe, this is the recipe for you! This Snow Pea Seitan Stir-Fry with Brown Rice calls upon seitan to provide a savory, protein-rich touch, along with the crunch of snow peas, carrots, and peppers. This vegan, gluten-free recipe is a one-dish meal, providing sources of protein, slow-digesting carbs, and veggies all in one pan to serve over cooked brown rice. Try trading out your favorite vegetable (cabbage, zucchini, bok choy) for the snow peas for an easy twist.

Just prepare brown rice (make it in advance to save time). Then stir-fry the veggies, seasonings, seitan with a flavorful sauce to create a thick recipe to serve over the rice. Save time by prepping your meal during the stir-fry process. You can get this meal on the table in 30 minutes if you precook your rice!

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Snow Pea Seitan Stir-Fry with Brown Rice


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  • Author: The Plant-Powered Dietitian
  • Prep Time: 12 minutes
  • Cook Time: 16 minutes (not including rice)
  • Total Time: 30 minutes (not including rice)
  • Yield: 8 servings 1x
  • Diet: Vegan

Description

This Snow Pea Seitan Stir-Fry with Brown Rice calls upon seitan to provide a savory, protein-rich touch, along with the crunch of snow peas, carrots, and peppers. This vegan, gluten-free recipe is a one-dish meal, providing sources of protein, slow-digesting carbs, and veggies all in one pan.


Scale

Ingredients

  • 4 cups cooked brown rice*
  • 1 tablespoon sesame oil
  • 3 medium carrots, sliced
  • 1 medium onion, coarsely sliced
  • 3 medium garlic cloves, minced
  • 1½ teaspoons minced fresh ginger
  • 2 tablespoons sesame seeds
  • ½ teaspoon red chili pepper flakes
  • 1 medium bell pepper, coarsely sliced (red, green, or yellow)
  • 2 cups sliced mushrooms
  • 9 ounces snow peas, cut in half
  • 8 ounces seasoned seitan, chopped
  • 3 tablespoons reduced sodium soy sauce, gluten-free
  • 1 teaspoon rice vinegar
  • 1/2 tablespoon agave nectar
  • ¼ cup reduced sodium vegetable broth
  • 1 tablespoon cornstarch
  • 2 green onions, white and green parts, sliced

Instructions

  1. Cook the rice according to package directions, set aside. (*A general rule of thumb is 1 cup uncooked brown rice + 2 ½ cups water cooked for 40-50 minutes makes 3 cups cooked rice. This may vary depending on variety of rice.)
  2. Meanwhile, heat the sesame oil in a large sauté pan or wok over medium heat.
  3. Add the carrot and onion and sauté for 3 minutes.
  4. Add the garlic, ginger, sesame seeds, and red chili pepper flakes and sauté for an additional 5 minutes.
  5. Add the bell pepper, and sauté for an additional 3 minutes.
  6. Add the mushrooms, snow peas, and seitan, and sauté for an additional 3 minutes.
  7. Mix the soy sauce, vinegar, agave, broth, and cornstarch in a dish until smooth. Add to the pan with the vegetables and continue to sauté for about 3 minutes, until the sauce has thickened and the vegetables are crisp-tender.
  8. Serve ½ cup brown rice topped with 1 cup of stir-fry. Garnish with green onions.
  • Category: Entree
  • Cuisine: Asian, American

Nutrition

  • Serving Size: 1/2 cup rice and 1 cup stir-fry
  • Calories: 222
  • Sugar: 5 g
  • Sodium: 342 mg
  • Fat: 4.5 g
  • Saturated Fat: 0.5 g
  • Carbohydrates: 35 g
  • Fiber: 4.5 g
  • Protein: 12 g

Keywords: vegan stir fry, healthy vegan stir fry, best vegan stir fry

For my other favorite one-dish meals, check out the following:

Thai Tempeh Noodle Skillet
Nourish Lentil Bowl
Thai Tofu Veggie Noodle Bowl

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