Tuesday, 3 November 2015

Seitan "Beef" and Broccoli Stir-fry

     When I was growing up, I used to love beef and broccoli! I have been dreaming up a vegan alternative for years now. I've tried it with tofu, but it's just not the same. After recently starting to experiment with seitan, I've developed a tasty dish that does a pretty good job of mimicking beef.


     Ryan has always had this perception that seitan is this crazy time consuming and an impossible process. Now if this is your perception of seitan, forget about it! It really isn't as hard as some recipes make it seem. Yes it takes more time than tofu, but the options are endless! I'll keep on experimenting and see what other creations I make up!

Time: 45 minutes
Serves: 5-6

Ingredients

      Seitan "Beef"
  • 1 cup low-sodium vegetable broth
  • 2 cloves garlic, minced
  • 1 tsp freshly grated ginger
  • 2 Tbsp (30 mL) soy sauce
  • 1/2 Tbsp (7 mL) vegan Worcestershire sauce (if unavailable, substitute with more soy)
  • 1 Tbsp vegetarian oyster sauce (optional)
  • 1/2 Tbsp (7 mL) peanut or canola oil
  • 1 1/8 cup (190 g) vital wheat gluten
  • 2 Tbsp (30 mL) nutritional yeast
  • 3 Tbsp all-purpose flour
  • 1/2 Tbsp (7 mL) Chinese 5-spice powder
  • 6 cups (1.5 L) broccoli fleurettes, about 3 large heads
  • 1-2 Tbsp peanut oil



      Sauce
  • 3 Tbsp (45 mL) vegetarian oyster sauce
  • 1 tsp (5 mL) rice wine vinegar or dry sherry
  • 1 tsp (5 mL) sesame oil
  • 3 Tbsp (45 mL) soy sauce
  • 1/2 cup water
  • 1 Tbsp cornstarch


Preparation


  1. Start out by making the seitan "beef": Mix together broth, garlic, ginger, soy sauce, Worcestershire, and oil in a large measuring cup. In a medium bowl, mix gluten, nutritional yeast, flour and Chinese 5-spice powder. Add the wet ingredients to the dry and mix until all dry ingredients are absorbed and the dough forms a rough ball. On a clean surface, knead the dough for about 3 minutes, then form the dough into a uniform ball, and let rest for 10 minutes. 
  2. Prepare a steamer basket in a large pot with a couple inches of boiling water. 
  3. Divide seitan dough into 4 equal wedges. Stretch until dough is roughly 3/4" thick . Wrap each piece of seitan loosely in tinfoil (you'll want room so that the seitan can expand).
  4. Place packages of seitan in the steamer basket, cover and steam for 30 minutes. Check back periodically to make sure all the water hasn't evaporated.
  5. Wash and trim broccoli. Cut into fleurettes. If using the stems (I don't like wasting, either), cut into matchstick-like pieces, approximately 2 inches long.
  6. In the last 3 minutes of your seitan steaming, toss in the broccoli to par-cook.
  7. Remove from heat, and cool broccoli and seitan"beef" stakes.
  8. Mix together all the ingredients for the sauce.
  9. In a wok or large frying pan on medium heat, warm the peanut oil.
  10. Slice beef into long thin strips. Sear seitan on both sides. Add broccoli and sauce. and heat until sauce is thick and the broccoli is tender.
  11. Remove from heat and serve over rice.


Have you experimented with seitan? What have you made? Let me know what crazy things you've made by commenting below!