This savory seitan and mushroom sauté is old-school comfort food at vegetarian speed — strips of seitan dredged in paprika-seasoned flour, browned, then simmered with mushrooms, shallots, dry sherry, and thyme until the pan sauce turns silky. Frozen peas drop in at the end for a pop of green. It's the dish that makes people who claim not to like seitan ask for seconds.
Craving a hearty, satisfying, and incredibly flavorful meal that comes together in a flash? Look no further! This Savory Seitan and Mushroom Sauté is the answer to your weeknight dinner dreams. We’re talking tender, protein-packed seitan strips, pan-fried to golden perfection, and smothered in a luscious sauce with earthy mushrooms, sweet shallots, and a hint of dry sherry. It’s a restaurant-quality dish that’s surprisingly simple to make right in your own kitchen.
Ingredients
• ½ cup / 60g (2.12 oz) unbleached all-purpose flour
• ½ teaspoon / 1.5g (0.05 oz) paprika
• 1 pound / 450g (15.9 oz) seitan, cut into ¼-inch-thick strips
• Salt and freshly ground black pepper, to taste
• 2 tablespoons / 30ml (1 fl oz) extra-virgin olive oil, divided
• 2 shallots, minced
• 2 cups / 150g (5.3 oz) sliced mushrooms
• ¼ cup / 60ml (2 fl oz) dry sherry
• ¼ cup / 60ml (2 fl oz) vegetable broth or water
• ½ teaspoon / 1g (0.04 oz) dried thyme
• 1 cup / 145g frozen baby peas, thawed
Instructions
1. In a shallow bowl or on a plate, combine the all-purpose flour and paprika.
2. Season the seitan strips generously with salt and pepper, then dredge them in the flour mixture, shaking off any excess.
3. Heat 1 tablespoon (15 ml / 0.5 fl oz) of olive oil in a large skillet over medium-high heat. Add the coated seitan and sauté, turning once, until beautifully browned on both sides, about 5 minutes total. Remove the seitan from the skillet and set it aside.
4. In the same skillet, heat the remaining 1 tablespoon (15 ml / 0.5 fl oz) of oil. Add the minced shallots and cook for 2 minutes until they soften and become fragrant.
5. Stir in the sliced mushrooms, dry sherry, vegetable broth, and dried thyme. Bring to a simmer and cook, stirring occasionally, for about 3 minutes, allowing the mushrooms to cook down and the sauce to reduce and thicken slightly.
6. Stir in the thawed baby peas. Return the browned seitan to the skillet, season to taste with additional salt and pepper if needed, and continue to sauté for 3 minutes, or until everything is heated through.
Nutritional Information
• Serving Size: 1 of 4. Calories: 380kcal. Protein: 30g. (1.06 oz) Carbohydrates: 25g. (0.88 oz) Fat: 15g. (0.53 oz) (Note: This is an estimate and can vary based on specific used.)
Pro Tips
• Use pre-sliced mushrooms or grab some from a salad bar to save on prep time.
• For a richer, creamier sauce, stir in a splash of plant-based cream or a tablespoon of your favorite mushroom gravy at the end.
• Serve this versatile sauté over fluffy brown rice, egg-free noodles, or creamy mashed potatoes.
• Don’t overcrowd the pan when browning the seitan; cook it in two batches if necessary to ensure a beautiful golden-brown crust.
FAQ
Q: What can I use instead of seitan for a gluten-free option
A: For a great gluten-free alternative, substitute the seitan with firm or extra-firm tofu, tempeh, or even large portobello mushroom caps cut into strips. Press the tofu or tempeh well to remove excess water and consider using a gluten-free all-purpose flour for dredging to get the best texture.
Q: What is seitan and is it a good source of protein
A: Seitan, also known as wheat meat, is a popular vegetarian protein source made from hydrated gluten, the main protein in wheat. It’s incredibly high in protein, with this recipe providing about 30g (1.06 oz) per serving, making it an excellent and satisfying meat substitute with a chewy, hearty texture.
Q: Is there a non-alcoholic substitute for the dry sherry
A: Absolutely. If you prefer to cook without alcohol, you can replace the dry sherry with an equal amount of vegetable broth. To mimic the slight acidity and depth of sherry, add a teaspoon of white wine vinegar or a squeeze of fresh lemon juice to the broth.
Q: How should I store and reheat leftovers
A: Store any leftover seitan and mushroom sauté in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm it in a skillet over medium-low heat or in the microwave until heated through. Adding a splash of vegetable broth can help refresh the sauce if it has thickened.
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Savory Seitan and Mushroom Sauté
Ingredients
Method
- In a shallow bowl or on a plate, combine the all-purpose flour and paprika.
- Season the seitan strips generously with salt and pepper, then dredge them in the flour mixture, shaking off any excess.
- Heat 1 tablespoon (15 ml / 0.5 fl oz) of olive oil in a large skillet over medium-high heat.
- Add the coated seitan and sauté, turning once, until beautifully browned on both sides, about 5 minutes total.
- Remove the seitan from the skillet and set it aside.
- In the same skillet, heat the remaining 1 tablespoon (15 ml / 0.5 fl oz) of oil.
- Add the minced shallots and cook for 2 minutes until they soften and become fragrant.
- Stir in the sliced mushrooms, dry sherry, vegetable broth, and dried thyme.
- Bring to a simmer and cook, stirring occasionally, for about 3 minutes, allowing the mushrooms to cook down and the sauce to reduce and thicken slightly.
- Stir in the thawed baby peas. Return the browned seitan to the skillet, season to taste with additional salt and pepper if needed, and continue to sauté for 3 minutes, or until everything is heated through.
- Don't overcrowd the pan when browning the seitan; cook it in two batches if necessary to ensure a beautiful golden-brown crust.
