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“Hyperion to a seitan”: Broccoli Seitan Fry-Up with Roasted Tomatoes

October 4, 2013

Seitan Fry-Up

Neither godlike nor debaucherous, this meal’s half comfort food and half wholesomeness. It’s a perfectly simple meal, good for a weeknight, and surprisingly quick despite the many parts. If you’re making the seitan from scratch, it will need an hour and a half cooking time but the active time is minimal. I used the first hour to cozy up and read the paper – the meal prep only requires the last half hour of cooking time. This dish is inspired by a recipe in Heidi Swanson’s Super Natural Every Day.

Adapted from a recipe from my good friends LJ and Nora

This recipe is baked in the oven with the rolled-out seitan pieces in a roasting pan swimming in broth, most of which is absorbed during cooking.

Seitan Dough
1 cup vital wheat gluten
2 tbsp nutritional yeast
2 tbspchickpea flour
2 tbsp soy flour
1 clove garlic, minced
a few dashes of garlic powder
a few twists of freshly ground pepper
1/2 cup plus 2 tbsp vegetable broth
1 tsp olive oil

Cooking Broth
1 1/2 cups vegetable broth
a few dashes onion powder
1/2 tsp mustard powder
1/4 tsp sea salt

Preheat oven to 300˚.

For seitan dough, combine all dry ingredients and garlic in a bowl. Mix well, then create a well in the middle of the bowl. Pout the broth and oil in the well, then mix to combine. Knead a few times with your hands, then divide dough into four balls. Roll out each ball to about 1/4 inch thick. No need for perfect rounds.

Mix together all cooking broth ingredients in an 8×8″ pan, then arrange four cutlets in the pan. They can touch, and even slightly overlap if needed.

Bake for 1 hour, covered in foil. Remove from oven and let sit in foil for half an hour or so until you’re ready to sauté.

Roasted Tomatoes

Increase the oven temperature to 450˚. Depending on the type of tomatoes you’re using, either keep whole or cut in half. I used campari tomatoes and cut them in half, but cherry or grape tomatoes would work too. Drizzle olive oil over top as well as some coarse sea salt and pepper. Bake until starting to soften, then broil briefly. If the rest of the dish isn’t ready, turn off the oven and let the tomatoes sit inside.


3 cloves garlic, slivered lengthwise into rounds
2 shallots, cut lengthwise to create some slivers and some rounds
1 head broccoli, chopped
2 seitan cutlets (you will have 2 cutlets leftover if using recipe above) – cut into cubes
handful of walnuts, toasted and chopped
handful of cilantro
olive oil for frying

It’s best if you can use a cast-iron or non-stick pan for this, otherwise the seitan might stick. With olive oil in the bottom of the pan and heat on medium, fry cubes of seitan on two sides, allowing it to brown. When fried, place in a bowl but do not cover (otherwise the cubes will lose their crispiness).

With the pan still hot, add a bit of oil if needed, and sauté the shallots and garlic until starting to soften. Add the broccoli and cook with lid on, stirring often, until the broccoli is soft. Add the seitan cubes and stir for about a minute to reheat.

To serve, add roasted tomatoes, cilantro, walnuts, and a few sprinkles of sea salt.

This is a very adaptable dish and any kind of seasoning can be added, though in my opinion, it’s not needed. If using as a side dish to accompany other items, you can flavour it to match. It would be good with turmeric and cumin, or with thyme and lemon zest.

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