This sweet-and-sour stir-fry, featuring high-protein seitan or tempeh along with colorful vegetables and pineapple, has several steps but can be made easily and at a leisurely pace. Best of all, it results in a delicious and nourishing meal. This is especially good served over bean-thread noodles or Asian brown rice vermicelli, but soba or udon work well, too. Long-grain brown rice and brown basmati rice are good choices as well. Recipe from Plant Power: Transform Your Kitchen, Plate, and Life with More Than 150 Fresh and Flavorful Vegan Recipes by Nava Atlas. ©2014, published by HarperOne, reprinted by permission. Photos by Hannah Kaminsky.
Serves: 4 to 6
- ½ cup fruit juice (pineapple juice works best — use reserved juice from canned
pineapple if using; mango juice or nectar is good, too)
- 2 ½ tablespoons arrowroot or cornstarch
- ½ cup vegetable broth or water
- ¼ cup rice vinegar
- 2 tablespoons reduced-sodium natural soy sauce or tamari, or to taste
- 2 tablespoons agave nectar
- 1 to 2 teaspoons grated fresh or jarred ginger
- 1 tablespoon safflower or other high-heat oil, or ¼ cup vegetable broth or water
- 1 pound seitan, cut into bite-size chunks, or one 8-ounce package tempeh, diced
- 1 medium onion, quartered and thinly sliced
- 2 to 3 cloves garlic, minced
- 2 large broccoli crowns, cut into bite-size pieces
- 2 medium red bell peppers, cut into 1-inch pieces
- 1 medium zucchini or yellow squash, halved lengthwise and cut into ½-inch chunks
- 2 medium ripe fresh tomatoes, diced
- 2 cups fresh pineapple chunks (about ¾ inch thick) or one 20-ounce can unsweetened pineapple chunks in juice, drained and liquid reserved
- Hot cooked rice, quinoa, or noodles
Heat half the oil, broth, or water in a stir-fry pan or wok. Add the seitan or tempeh and stir-fry over medium-high heat until lightly browned, stirring frequently, about 5 minutes. Transfer to a plate and set aside.
Heat the remaining oil, broth, or water in the pan. Add the onion and sauté over medium heat until golden. Turn up the heat; add the garlic, broccoli, and bell peppers and stir-fry for 5 minutes.
Stir in the zucchini and stir-fry just until everything is tender-crisp, about 2 minutes longer, then stir in the tomatoes and pineapple chunks.
Stir in the sauce and cook until it thickens. Taste and adjust the sweet-sour balance with more agave and/or vinegar (as called for in the sauce recipe) to your liking.
Serve at once over hot cooked grains or noodles. Pass around any of the optional items for topping individual portions.
Note: Why a pound of seitan but just 8 ounces of tempeh? Seitan is more moist and less dense; a pound of tempeh would be quite intense in this dish. But if you’re a big fan of tempeh and want a higher-protein dish, go for it—use two 8-ounce packages.
Per serving with seitan: ICalories: 264; Total fat: 7g; Protein: 22g; Carbohydrates: 32g; Fiber: 4g; Sodium: 516mg
Per serving with tempeh: Calories: 237; Total fat: 9g; Protein: 10g; Carbohydrates: 34g; Fiber: 6g; Sodium: 237mg
- Here are more easy vegetable stir-fries.