Seitan Pepper Steak

Have this quick meal on the table in less than 30 minutes!

Seitan is seasoned wheat gluten. It is a protein-rich food that is highly nutritious. It can be prepared quickly and easily in a variety of ways. Seitan is not widely known in the West. But, it has been traditionally eaten in wheat growing countries such as Korea, China, Japan, the Middle East and Russia.

Seasoned wheat gluten is associated with religious groups such as Buddhists, Mormons, and Seventh Day Adventists who consume it often. The word Seitan comes from the Japanese and usually refers to wheat gluten which has been simmered in a broth of kombu and soy sauce.

Yummy Seitan Pepper Steak

Often flavored with ginger, rosemary and black pepper in the West, it has an amazingly meat-like texture. It’s delicious, savory taste and texture make it a versatile and appealing vegetarian protein source.

Seitan is rich in nutrients. The protein found in seitan is similar to that found in beef. Seitan and sirloin steak each supply about 16 grams of protein for each 3.5 ounce serving. This equals about 25% of the U.S. RDA.

When compared with tofu, seitan provides twice as much protein as an equal amount of tofu. It also provides 40% more than is available in two medium eggs.

Raw wheat gluten does not provide much of the essential amino acid lysine. However, this problem is easily remedied by preparing it in soy sauce or by serving it with foods that are rich in lysine such as beans.

Seitan contains no harmful fats. A 3.5-ounce sirloin steak serves up 11.5 grams of saturated fat, 58 milligrams of cholesterol, and nearly 300 calories. The same serving of seitan contains no saturated fat or cholesterol. Its calorie content is a mere 120 calories per 3.5-ounce serving.

Here is a simple recipe for pepper “steak”. It’s got all of the flavor and texture of traditional pepper steak without the meat and all of the fat and calories that come along with it. This recipe will serve from 4-6 people. Total preparation time is about 30 minutes (including cooking the rice).

Ingredients (use vegan versions):

  • 1 to 1 1/2 pound seitan, cut into strips
  • 1/2 to 1 teaspoon Himalayan sea salt (or to taste**)
  • 1 large onion, chopped
  • 1 cup vegetable broth
  • 3 tablespoons Nama Shoyu or Bragg’s liquid aminos
  • 1 clove garlic, minced
  • 2 red bell peppers, cut into 1-inch pieces
  • 2 tablespoons arrowroot starch
  • 1/4 cup cold water
  • 2 tomatoes, peeled and cut into eights (or a can of diced tomatoes)
  • 1 tablespoon coconut oil
  • 3 to 4 cups cooked brown rice


  • First prepare the brown rice. Let it cook while you are making the rest of the meal. The rice takes way longer to cook than the pepper steak does.
  • In a skillet heat the coconut oil over medium-high heat. Sauté the chopped onion for about 5 minutes.
  • Add the seitan and sauté until the seitan begins to brown.
  • Mix in the vegetable broth, Nama Shoyu (or Bragg’s) and garlic.
  • Cover the pot and let simmer for 10 minutes.
  • Add the red bell peppers and cover.
  • Let simmer for 5 minutes or until the peppers are tender.
  • Blend the arrowroot starch and water. Stir it gradually into pepper steak.
  • Continue to cook while stirring constantly. The mixture will thicken. Once it does, let it boil for 1 minute.
  • Add the tomatoes and cook for another two minutes or so.

Remove from heat and serve immediately over brown rice.

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