When Tofu won’t cut it, and you need a heartier plant protein, there is another option.
Try this sweet and sour seitan for a meaty experience.
When I first moved to NYC back in the 80’s, Chinese take out was a regular thing. Hot and Sour Soup, Fried Dumplings and Beef with Broccoli were my go-to’s. A carton of leftovers would also afford me a hot lunch the next day, or a secondary dinner, which for a kid with college debt was necessary. However, I was never less than appalled at the amount of oil and grease in the bottom of those cartons. Even back then I was into nutrition, but it doesn’t take a genius to see how obscene that was.
The reason for all that oil is, well, it makes cheap food taste a bit better. Toss in some MSG (remember that?!) and it was impossible to resist. Salt and fat. The taste makers which are attributed to creating the “widow makers”, better known as a heart attack.
The secret to the sauce
Another feature of fat is to create a silky mouthfeel while also making the dish glossy and delicious looking. The fat enhances the colors while helping to make the food spread through our mouths and salve all of our tastebuds. It’s a carrier if you will of taste while also slicking your eating experience. The good news is there are other ways of getting that sensation and look without the fat. A starch thickened sauce is the answer.
When you use a flavorful broth you can also get an added bonus of adding another layer or depth of flavor too. I start with a quality vegetable broth and layer in more ginger, garlic and in this case orange juice and vinegar to add some zing. Flavor plus boosting anti-inflammatories too. A solid win.
Uh…. Seitan?
Back in the hippy dippy days seitan (say-tan) was a staple right along side tofu in the serious vegetarian world. These days it’s lesser known, but another great vegetable protein to have in your repertoire. Seitain is made from the vital gluten found in wheat. It’s high in protein while being low in calories. Clearly if you have an issue with gluten it should be avoided, but for most people there is no adverse affect on your digestion to be concerned about.
It’s possible to purchase pre-made seitan in a lot of markets these days, including my smaller supermarket in the country. It’s best to read the label to make sure that there is not excessive sodium. It is possible to make your own. Bob’s Red Mill sells Vital Wheat Gluten for just a few dollars for several batches. It’s not difficult, but it does take a small time investment.
Seitan has a remarkable meaty texture and a neutral taste. When you’re having a hankering for that chewy meaty-ness, or a partner who may be missing a good classic Chinese “Beef with Broccoli”, seitan is a very good alternative.
Ingredients
- 1/2 cup orange juice
- 1/2 cup vegetable broth
- 1/4 cup low sodium soy sauce
- 1/4 cup rice vinegar
- 1-2 tablespoons agave
- 1 teaspoon minced ginger
- 2 cloves garlic, minced
- 1/2 teaspoon red pepper flakes
- 3 tablespoons cornstarch
- 6 tablespoon water
- 4 cups broccoli florets
- 8 oz seitan, sliced
- 1/2 cup cashews
- 1/4 cup sliced scallions
Instructions
In a medium bowl combine the orange juice, soy sauce, rice vinegar, agave, ginger, garlic and red pepper flakes. Whisk until smooth.
Add the water and cornstarch, stir and set aside.
In a large sautee pan add the broccoli and a splash of water and cook for 3 minutes until half cooked. They will be bright green and not cooked all the way through. Add the seitan and cashews and cook for another 2-3 minutes until heated through.
Restir the sweet and sour sauce into a cloudy mix and pour into the pan. Toss continually until the sauce turns thick and clear and coats all the ingredients.
Serve with brown rice and sprinkle top with sliced scallions.
Notes
For make ahead meal prep cook the broccoli and seitan and nuts together, leaving the broccoli undercooked. This way when you rewarm the dish you will have a crisp/tender broccoli.