Seitan Chow Fun

When you’re in the mood for tasty Asian-style fare, this seitan stir-fry, embellished with broccoli, peppers, and wide noodles comes together quickly. Serve with spring rolls (from the natural foods store freezer) and a simple coleslaw with a sesame-ginger dressing.

Serves: 4


  • 1 1/2 tablespoons cornstarch
  • 1 cup vegetable broth or water
  • 2 teaspoons dark sesame oil
  • 2 tablespoons reduced-sodium soy sauce
  • 1 to 2 teaspoon grated fresh or jarred ginger, or more to taste

  • One 8-ounce package wide Asian wheat noodles or udon noodles
  • 1 1/2 tablespoons light olive oil
  • 1 medium onion, quartered and thinly sliced
  • 2 cloves garlic, minced
  • 3 cups bite-sized broccoli florets
  • 1 medium red bell pepper
  • One 8-ounce package seitan, cut into bite-sized shreds
  • 1 cup mung bean sprouts
  • Freshly ground pepper to taste

In a small mixing bowl, dissolve the cornstarch in 1/4 cup of the broth. Stir in the sesame oil, soy sauce, ginger, and remaining broth. Set aside.

Bring a large pot of water to a boil. Cook the noodles until al dente, according to package directions, then drain.

Heat the oil in a stir-fry pan. Add the onion and sauté over medium heat until golden. Add the garlic and broccoli and stir-fry over medium-high heat just until the broccoli begins to turn bright green. Add a small amount of water if more moisture is needed in the pan.

Add the bell pepper and seitan and continue to stir-fry just until the vegetables are tender-crisp, about 3 minutes longer.

Stir in the sprouts and sauce and cook briefly until the sauce thickens.

Stir in the cooked noodles and remove from the heat. Season with pepper and a bit more soy sauce if desired, and serve at once.

Nutrition Information: 
Per serving: 410 calories; 11g fat; 735mg sodium; 54g carbs; 7g fiber; 26g protein


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