Spring is finally here, and doesn’t that just make you want to eat a little better? I’m so ready to say goodbye to cabbage, kale, and long-simmered soups and stews, and say hello to food that’s fast, fresh, and full of protein and fiber. Lightening up a teriyaki stir fry, which is usually full of fat, sugar, and (eek!) meat, is easy to do, and the results are absolutely addictive.If you haven’t tried seitan, there’s no time like the present! I had a few pounds of my favorite seitan from Michael’s Seitan in the freezer, so when I was creating the menu for a recent cooking demo, this stir-fry was the obvious choice. Look for seitan near the refrigerated tofu at your favorite natural supermarket, or make some yourself if you like to DIY!
It’s super easy to make my better-for-you homemade teriyaki sauce, and then it’s just a matter of a little knife work when you prep your veggies. I like to get everything ready up to two days before I’m going to make it—I prep the sauce, marinate the seitan, and chop up all of the vegetables, then load everything into the fridge. When it’s time to make supper, I preheat the oven, toss in my seitan, and come back about 15 minutes later to quickly stir-fry the vegetables.
Even if you don’t prep it in advance like I do, it only takes about 30 minutes to make this. That’s less time than it takes to order takeout! 31 grams of protein will keep you feeling satisfied. There’s no need to feel hungry when eating a plant-based diet.
If you make this recipe, tag @mstrish7 on Facebook or Instagram so I can see how awesome you are, and follow me for recipes, tips, and plant-based deliciousness!
Cook and Prep time: about 30 minutes
Calories: 550 / Fat: 18g / / Protein: 31g
Total Carbohydrates: 85g (Fiber: 9g / Sugars: 16g)
Vitamin A: 48% / Calcium: 12% / Vitamin C: 295% / Iron: 34% / Potassium: 362 mg
For Teriyaki Sauce:
1/2 cup reduced sodium tamari
3 TB agave
2 TB finely chopped fresh ginger
¼ cup rice vinegar
1 TB toasted sesame oil
2 TB sriracha
2 TB arrowroot powder
2/3 cup cold water
2 TB roasted sesame seeds
For Stir Fry:
24 ounces seitan, drained and squeezed dry
2 TB grapeseed oil, divided
2 TB finely chopped fresh ginger
4 cloves garlic, finely chopped
1 bunch scallions, thinly sliced, white and light green parts only (reserve dark green parts for garnish)
2 red bell peppers, seeded and diced
2 cups cauliflower florets, diced
2 cups sugar snap peas, halved diagonally
2 bunches broccolini, roughly chopped
2 medium zucchini, diced
•Rimmed baking sheet
•Small sauce pan
•Large sauté pan
1. Heat oven to 425°F.
2. Make Teriyaki Sauce: In a small sauce pan, combine the tamari, agave, ginger, rice vinegar, sesame oil, and sriracha. Bring to a boil over high heat, stirring to dissolve the agave. Whisk the arrowroot powder and cold water together in a small bowl. Add to the sauce, and stir until thickened, about 2 minutes. Stir in sesame seeds. Taste and season with salt and freshly ground pepper if necessary.
3. Toss the seitan with half of the teriyaki sauce and 1 teaspoon of grapeseed oil. (Marinate up to 48 hours for best flavor, or cook it right away if you need it right now!) Spread the seitan evenly on a rimmed baking sheet (lined with parchment if desired). Bake for 20 minutes or until browned and crispy at the edges, turning once.
4. When the seitan is almost ready, heat a large sauté pan over high heat. Combine the ginger, garlic, and scallions in a small bowl. Add 1 tablespoon of grapeseed oil to the hot pan, and toss in half of the ginger/garlic mixture, followed by the bell pepper and cauliflower. Stir for 1 minute, then add the sugar snap peas and broccolini, and stir for 1 minute more. Push everything to the side of the pan, add the remaining tablespoon of grapeseed oil, and the rest of the ginger/garlic mixture. Stir in the zucchini and toss for an additional minute. Stir in seitan and quickly toss everything together.
5. Remove from the heat. Stir in the remaining teriyaki sauce. Garnish with fresh scallion greens and serve immediately.
©2017 Trish Sebben Malone