Seitan Stir-Fry with Black Bean Garlic Sauce

Vegetarian
Vegan
Dairy Free
Health score
13%
Seitan Stir-Fry with Black Bean Garlic Sauce
45 min.
4
314kcal

Suggestions

Ingredients

  • tablespoons black bean garlic sauce (such as Lee Kum Kee)
  • tablespoons canola oil divided
  • cups brown rice hot cooked
  • teaspoons cornstarch 
  • ounce shiitake mushrooms dried
  • tablespoon ginger fresh peeled finely chopped
  • tablespoon garlic finely chopped
  • cups green beans (2-inch) ( 1 pound)
  • tablespoons rice wine chinese
  • 0.3 teaspoon salt 
  • ounces seitan drained thinly sliced
  • cups water boiling

Equipment

  • bowl
  • frying pan
  • whisk
  • wok
  • colander

Directions

  1. Combine 2 cups boiling water and mushrooms in a small bowl; cover and let stand for 20 minutes.
  2. Drain in a colander over a bowl, reserving 1/2 cup soaking liquid. Rinse mushrooms; drain well. Discard mushroom stems; thinly slice mushroom caps.
  3. Combine reserved liquid, rice wine, black bean sauce, and cornstarch in a small bowl; stir with a whisk, and set mixture aside.
  4. Heat 1 tablespoon canola oil in a large nonstick skillet or wok over medium-high heat.
  5. Add seitan to pan, and stir-fry 2 minutes or until lightly browned.
  6. Place seitan in a medium bowl.
  7. Heat remaining 1 tablespoon oil in pan over medium-high heat.
  8. Add garlic and ginger to pan; stir-fry for 30 seconds.
  9. Add mushrooms and beans; cover and cook 3 minutes.
  10. Add black bean sauce mixture to pan; cook 1 minute or until sauce slightly thickens.
  11. Add seitan to pan; cook 1 minute, stirring occasionally.
  12. Combine rice and salt; serve seitan mixture over rice.
  13. Garnish with cilantro sprigs, if desired.

Nutrition Facts

Calories314kcal
Protein22.27%
Fat25.56%
Carbs52.17%

Properties

Glycemic Index
35.8
Glycemic Load
13.44
Inflammation Score
0
Nutrition Score
17.529130495113%

Flavonoids

Luteolin
0.14mg
Kaempferol
0.5mg
Myricetin
0.18mg
Quercetin
3.04mg

Nutrients percent of daily need

Calories:314.01kcal
15.7%
Fat:9.03g
13.89%
Saturated Fat:0.75g
4.7%
Carbohydrates:41.44g
13.81%
Net Carbohydrates:34.71g
12.62%
Sugar:4.64g
5.15%
Cholesterol:0mg
0%
Sodium:414.23mg
18.01%
Alcohol:1.21g
100%
Alcohol %:0.37%
100%
Protein:17.69g
35.39%
Manganese:1.43mg
71.44%
Vitamin K:52.33µg
49.83%
Copper:0.55mg
27.55%
Fiber:6.73g
26.91%
Vitamin B5:2.2mg
21.96%
Magnesium:82.67mg
20.67%
Vitamin B6:0.4mg
19.82%
Vitamin C:14.38mg
17.43%
Vitamin B3:3.13mg
15.65%
Vitamin A:759.18IU
15.18%
Iron:2.7mg
14.98%
Vitamin B1:0.22mg
14.36%
Phosphorus:141.95mg
14.19%
Folate:52µg
13%
Vitamin B2:0.22mg
12.88%
Potassium:435.06mg
12.43%
Vitamin E:1.68mg
11.21%
Zinc:1.45mg
9.7%
Selenium:4.36µg
6.22%
Calcium:59.16mg
5.92%
Vitamin D:0.28µg
1.84%
Source:My Recipes