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Hearty Vegan Fare: Stir Fried Bok Choy, Green Beans and Seitan

Bok Choy and Seitan CompleteOK, we know.  This recipe could send gluten-phobes cowering to the corner.  But, sometimes we want something hearty, chewy and dense.  If you’re ok with gluten, seitan really scratches the itch.

This seitan dish, loaded with green beans and bok choy, is a go-to at our house. Plus, it’s a tasty way to get in extra calcium from both the molasses used in the seitan broth and the bok choy, one of the high calcium veg foods. We’ve even added whole cashews or peanuts to the final dish, upping the protein and crunch factor.

Served with steamed rice or boiled noodles, it’s bound to be a filling go-to, especially as the weather turns cooler.

 Seitan Ready to EatINGREDIENTS:

For the Seitan:

1 ¼  Cups Vital Wheat Gluten

1 Tsp. Ground Black Pepper

¾ Tsp. Salt

1 Tsp. Garlic Powder

1 Tbsp. Dried Mined Onion

1 Tsp. Dried Thyme, Italian or Herb Seasoning (can use fresh herbs if you have but double the amount)

7 ¼ Cups Water

2 Tbsp. Soy Sauce

2 Tbsp. Blackstrap Molasses

Seitan and Bok Choi Veggies DRAFTFor the Stir Fry:

1 Pound green beans, trimmed and cut in 1 inch pieces

4 Cups Washed Bok Choy, chopped in large (3 inch+) pieces

2-3 Scallions or Spring Onions, sliced in 1″ pieces

3 Cloves Garlic, chopped or sliced

1 Inch Chunk Ginger, grated or minced fine

1 Hotot pepper, minced (optional)

2 Tbsp. Tamari or other Soy Sauce (If you avoid soy you can substitute wheat-based sauce)

1 Tbsp. Peanut Oil

HOW TO MAKE IT:

Basic Seitan:

Seitan Dough PiecesStep One:  Combine all dry ingredients in a bowl, stirring well to mix.

Step Two:  Add 1 ¼ cups water and mix well.  It should form a ball which should be kneaded like dough for about 3 minutes until it’s rubbery.  If it’s too dry, add more water about a tablespoon at a time.  If it’s too wet (dripping), wring it out like a sponge.  Set aside for 5 minutes.

Step Three:  Mix the remaining 6 cups water with soy sauce and molasses and bring to boil.  Reduce to a simmer.

Step Four:  Break off about 2 inch pieces of seitan and drop into simmering broth.  Simmer at low heat uncovered for about an hour, checking to make sure the liquid does not evaporate.

Seitan CookingNOTE:  Once you get the hang of this, it’s easy to adjust seasonings for your anticipated dish (e.g., cumin and chili powder for Mexican, coriander and curry for Indian, etc.).

Stir Fry:

Step One: Add the peanut oil to a hot wok.  Quickly stir fry garlic, onions and ginger.  Add optional hot pepper if using.

Step Two:  Slice about 2 cups of the seitan pieces to bite-size and add to the wok with one tablespoon tamari or soy sauce.  Cook about 2 minutes until edges are browned.  Transfer to a small dish.

 Seitan Close Up DRAFTStep Three:  Add the green beans and bok choy and stir fry until the vegetables start to release their juices.  If too dry, add a bit of water.  When the vegetables are bright green, add the remaining soy or tamari and mix well.

Step Four:  Return the seitan to the wok and mix until heated through.

Serve with hot rice or over rice or soba noodles.  Serves 4.

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