SEITAN STIR-FRY WITH SNOW PEAS

SEITAN STIR-FRY WITH SNOW PEAS

Seitan Stir-Fry With Snow Peas is a deliciously savoury and high-protein vegan meal that comes together quickly with minimal effort. Sliced seitan is stir-fried with crisp snow peas, colourful bell pepper and fragrant garlic, then finished with a drizzle of soy sauce and sesame oil for a bold and satisfying dish. Packed with plant-based protein and crunchy vegetables, it’s perfect for a nutritious lunch or dinner and delivers rich umami flavours without needing animal products. The combination of textures from chewy seitan to tender-crisp vegetables keeps every bite exciting. It’s great served on its own or over steamed rice or noodles and it’s ideal for those following a vegan, low-fat or high-protein diet. With minimal prep and cook time, it’s a go-to weeknight recipe that’s nourishing as it is flavourful.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Asian

PREPARATION/TECHNIQUES

Stir-Fry

OCCASION/HOLIDAY

Casual Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Healthy, High Fibre, Low Fat, Quick & Easy, Low Cholesterol

DISH TYPE

Salad

INGREDIENTS

• 100g seitan, sliced

• 1 cup snow peas

• ½ bell pepper, sliced

• 1 clove garlic, minced

• 1 tbsp soy sauce

• 1 tsp sesame oil

FULL NUTRITIONAL INFORMATION

• Calories: 242.4 kcal

• Protein: 28 g

• Carbohydrates: 17.2 g

• Sugars: 8.7 g

• Fibre: 5.1 g

• Fat: 7.2 g

• Saturated Fat: 17.2 g

• Sodium: 1239.2 mg

• Potassium: 403.2 mg

• Iron: 4.2 mg

• Calcium: 79.1 mg

PREPARATION

• Prep Ingredients: Slice seitan and bell pepper. Rinse snow peas and trim ends if necessary.

• Heat Pan: In a wok or non-stick skillet, heat sesame oil over medium-high heat.

• Cook Garlic: Add garlic and stir-fry for 30 seconds until fragrant.

• Add Seitan: Stir-fry seitan for 2–3 minutes until browned slightly.

• Add Vegetables: Toss in snow peas and bell pepper. Stir-fry for another 3–4 minutes until veggies are just tender.

• Season: Add soy sauce and toss everything together to coat evenly.

• Serve Hot: Remove from heat and serve immediately, alone or with a side of rice.

PREP TIME

5 minutes

COOKING TIME

7 minutes

TIPS

• Pre-Slice Seitan: Prepping ahead makes this dish lightning fast.

• Use High Heat: Stir-fry quickly to preserve the crunch of the snow peas.

• Toss Gently: Avoid over-stirring to maintain seitan’s texture.

• Customise Flavour: Add a pinch of ginger or chilli flakes for extra depth.

• Don’t Overcook Peas: Keep them crisp for the best texture and colour.

VARIATIONS

• Add Grains: Serve over brown rice, jasmine rice or noodles.

• Boost Protein: Include edamame or tofu alongside the seitan.

• Spice It Up: Add sriracha, chilli oil or fresh red chilli slices.

• Include More Veggies: Try mushrooms, baby corn or shredded cabbage.

• Sweeten Slightly: Add a drizzle of maple syrup or hoisin for a hint of sweetness.

• Go Garlic-Free: Substitute garlic with ginger or shallots if needed.

PREPPING AND STORAGE

• Store In Fridge: Keep leftovers in an airtight container for up to 3 days.

• Reheat Easily: Reheat in a skillet or microwave until warmed through.

• Avoid Freezing: Seitan and snow peas may lose their texture when frozen.

• Pre-Chop Veggies: Store sliced bell peppers and snow peas in sealed bags for quick assembly later.