Broccoli with Seitan

adapted from Vegan Cooking for Carnivores by Roberto Martin


This hearty dish uses seitan, which is a meat alternative made of vital wheat gluten. This dish is a welcome departure from beans and seitan is protein rich.


2 cups seitan, sliced into 1/4" thick strips

2 Tablespoons organic cornstarch

Non-stick cooking spray


½ onion, sliced thin or diced

4 - 5 cups small broccoli florets

5 cloves garlic, minced

1/2 cup vegetable broth


SAUCE*:

1/2 cup low sodium soy sauce

1 Tablespoon brown sugar

2 teaspoons organic cornstarch




  1. Toss sliced seitan in a large bowl with 2 Tablespoons of cornstarch.

  2. Heat a large saute pan to medium heat and coat with non-stick cooking spray.

  3. Add sliced seitan and cook until it browns on one side. Spray top side of the seitan with non-stick spray.

  4. Flip and brown on the other side.

  5. Transfer to a plate and set aside.

  6. Add onions to skillet and saute until translucent, adding water if they start to stick. Stir occasionally.

  7. Add broccoli, garlic and broth to the pan. Let simmer until the broccoli is tender, about 8-10 minutes, stirring occasionally.

  8. While waiting for the broccoli to cook, combine all of the sauce ingredients in a small bowl and mix well.

  9. Add the reserved seitan and sauce to the pan, and stir. Let simmer for 5 minutes so the sauce thickens a bit.

  10. Serve beef and broccoli over cooked brown rice.


*NOTE: For lower-sodium version - don’t make or add the sauce. Just sprinkle on soy sauce on your individual serving to limit/measure soy sauce in your portion. Or remove a portion of the finished dish and add soy sauce. For the remainder of the dish in the pan, add sauce as suggested. That way you can have a low -odium portion and a regular portion for others, who are not limiting sodium.



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Washington, DC

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