Mongolian seitan with broccoli
35 min · 36 g protein · 305 cals / serving
Strips of seitan seared until crisp at the edges, then tossed with broccoli and long-cut scallions in a glossy, garlicky soy and brown sugar sauce with a kick of chili. The takeout favourite, with a chewy, meaty bite and a sauce made for spooning over rice.
Ingredients
- 1 lb seitan, torn or sliced into thin strips
- 4 tsp cornstarch
- 1 3/4 tsp canola oil, divided
- 2 large heads (2 lb) broccoli, in small florets
- 5 cloves garlic, minced
- 1-inch (3 cm) piece ginger, grated
- 1/2 tsp red pepper flakes
Sauce
- 3 tbsp + 1 tsp reduced sodium soy sauce
- 2 tbsp brown sugar, beet or organic sugar (vegan)
- 1/2 cup water
- 1 1/2 tsp cornstarch
- 1 bunch green onion, cut into 2-inch (5 cm) lengths
To serve
- 1 tsp toasted sesame seeds
Steps
- Pat the seitan strips dry and toss them with the cornstarch. Heat 1 1/4 teaspoons of the oil in a large nonstick skillet or wok over high heat and fry the seitan in one layer, turning once, for 5–6 minutes, until browned and crisp at the edges. Tip onto a plate.
- Add the broccoli and 1/4 cup of water to the pan, cover and steam-fry for 3–4 minutes, until bright green and just tender. Push to the side.
- Add the last 1/2 teaspoon of oil, the garlic, ginger and pepper flakes to the empty side of the pan and stir for 30 seconds, until fragrant.
- Whisk the soy sauce, brown sugar, water and cornstarch together and pour it in. Bring to a bubble, stirring, until it thickens and turns glossy, about 1 minute. Return the seitan, add the scallions and toss for 1 minute to coat everything.
- Serve straight away with a sprinkle of sesame seeds, over steamed rice if you like.
Good to know
How much rice?
With this much broccoli, a modest scoop is plenty: about 1/2 cup cooked jasmine rice per person, or cauliflower rice for a lighter plate.
Where do I find seitan?
Most supermarkets stock it near the tofu, in blocks or strips. You can also make your own from vital wheat gluten. Seitan is made from wheat, so this dish is not gluten-free.
Can I use tofu instead?
Yes: press 2 blocks of extra-firm tofu, cut into strips and fry as in step 1. It is softer and less chewy than seitan, and lower in protein, though it's about the same score.
Less sweet?
Cut the brown sugar to 1 tablespoon and add a splash of rice vinegar for a tangier sauce.
Alternatives
Per
- Calories
- 74
- Protein
- (45%)
- 9 g
- Fat
- (15%)
- 1 g
- Carbohydrates
- (40%)
- 9 g
- of which sugar
- 3 g
- Fiber
- 2 g
- Sodium
- 289 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1219 kcal goes into the pot and 1703 g of ingredients comes out as about 1640 g of food: 74 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.