Not Just Tofu

Recipe: Seitan Stir Fry

In Cookbooks, Recipe on May 10, 2011 at 7:50 pm

  What is Seitan? Seitan is a meat substitute made from gluten which comes from high protein wheat flour.  I think that this is has the most meat like texture of all the common meat substitutes. Gluten flour has 23 grams of protein per serving and only 40 mg or 2 percent of your daily value of sodium. Unfortunately, a prepared package of Seitan averages $4.00 and contains less than a pound of product.  The best way to extend this product is to beef it up with vegetables in a stir fry.  The recipe below for my simple Seitan Stir Fry is a winner for carnivores and herbivores alike.


  • 1 prepared pkg of Seitan strips
  • 1/2 bell pepper cut into strips
  • 1/4 cup of store-bought grated carrots or 1/2 cup of Julienne
  • 1/2 cup of snow peas
  • 2 stalks of scallion, chopped
  • 2 cloves of garlic, minced
  • 1 tbsp of grated ginger
  • 2 tbsp of low sodium soy sauce
  • 2 tbsp of low sodium teriyaki sauce
  • 1 tbsp of cornstarch
  • 1/2 cup of vegetable broth or water
  • 2 tbsp of canola oil
  • pinch of red pepper flakes (optional)


  1. Non Stick Frying Pan or Wok
  2. Wooden Spoon
  3. Knife & cutting board


  1. Heat Canola oil in pan over medium high heat until slightly smoking
  2. Add bell peppers, carrots, garlic, ginger and scallion, stirring frequently
  3. Drain Seitan and slice into strips (sometimes the pieces are too big)
  4. Add seitan to the vegetable mixture, stirring frequently
  5. In separate bowl, add vegetable broth to cornstarch to create a slurry
  6. Stir in the  soy sauce, teriyaki sauce and red pepper flakes 
  7. Pour in cornstarch mixture and stir until slightly thickened
  8. Remove from heat and serve over jasmine or brown rice


Instead of slicing up the vegetables yourself, purchase a stir fry mix. 


  • A  recipe for Homemade Seitan can be found in “Totally Vegetarian” by Toni Fiore
  • Gluten is manufactured by Bob’s Red Mill and NOW Healthy Foods

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