Grilled Seitan with Bean Sprout Stir-Fry
Prep
20 mins
Cook
35 mins
Servings
4
Difficulty
Medium
This is one of my favorite weeknight dinners because it comes together in less than an hour and tastes incredibly satisfying. Seitan is such a wonderful plant based protein that's hearty and meaty, and it soaks up flavor beautifully when grilled. The stir fried vegetables with fresh ginger and garlic create this wonderful bright, zesty sauce that makes everything taste restaurant quality. Bean sprouts are packed with vitamins and enzymes that are so good for digestion, plus they add a lovely crunch that keeps every bite interesting. Best of all, this meal won't break the bank and uses simple ingredients you can find at any grocery store.
Ella x
Ingredients
- ½ kgseitan block(sliced into 1/2-inch thick steaks)
- 1183 mlfresh bean sprouts(rinsed and drained)
- 4 tablespoonstamari or soy sauce
- 2 tablespoonsrice vinegar
- 2 tablespoonsfresh ginger(minced)
- 3garlic cloves(minced)
- 3 tablespoonssesame oil
- 3green onions(sliced thin)
- 1red bell pepper(julienned)
- 227 gshiitake mushrooms(sliced)
- 1 tablespoonmaple syrup
- 2 tablespoonswhite sesame seeds(for garnish)
- 2 tablespoonsolive oil(for grilling)
Detail level
Instructions
- 1
Pat the seitan steaks dry with paper towels and brush both sides lightly with olive oil. Season generously with salt and pepper, then set aside for 10 minutes to allow the oil to penetrate the surface.
Tip: Dry seitan gets better grill marks and a crispier exterior.
- 2
In a small bowl, whisk together tamari, rice vinegar, minced ginger, minced garlic, 2 tablespoons sesame oil, and maple syrup to create the glaze. Set aside.
Tip: Make the glaze while the grill heats to save time.
- 3
Preheat your grill to medium-high heat (around 400°F). Once hot, place seitan steaks directly on the grill grates and cook for 4-5 minutes per side, until golden brown grill marks appear and the edges are slightly charred.
Tip: Don't move the steaks too early; let them develop color before flipping.
- 4
Transfer the grilled seitan to a cutting board and let rest for 3 minutes, then slice into bite-sized strips if desired.
Tip: Resting prevents the seitan from drying out.
- 5
Heat the remaining 1 tablespoon of sesame oil in a large wok or skillet over high heat until shimmering.
Tip: A wok's high sides prevent ingredients from flying out during vigorous stirring.
- 6
Add the sliced mushrooms and julienned bell pepper to the hot wok and stir-fry for 2 minutes until slightly softened and fragrant.
- 7
Add the fresh bean sprouts to the wok and continue stir-frying for another 2-3 minutes, tossing frequently to ensure even cooking without wilting the sprouts.
Tip: Keep the heat high and the ingredients moving to maintain crispness.
- 8
Pour the prepared glaze over the vegetables and toss everything together for 30 seconds until well coated and heated through. Remove from heat immediately.
Tip: Don't overcook after adding the glaze, or the sprouts will become soggy.
- 9
Divide the bean sprout stir-fry among four plates and top each portion with sliced grilled seitan. Garnish generously with sliced green onions and white sesame seeds.
Tip: Plate while everything is still warm for the best presentation and flavor.
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