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Snow Pea Seitan Stir-Fry with Brown Rice


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(5 votes, average: 4.40 out of 5)
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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.


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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