East AsianPasta / noodles

Velvet Seitan & Cashew Noodles

Water-velveted seitan with springy soba, crisp broccoli and pepper in a light ginger-spring-onion glaze with cashews.

Eat nowLightContains gluten, sesame, soy, tree nuts
Hands-on29 minTotal time33 minEnergy761 kcalProtein54g
Recipe details
Kitchen project

Equipment: Grater, Hob

Keep chilled after cooking

Velvet Seitan & Cashew Noodles
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Noodles

Velvet seitan

Velveting water

Stir-fry

Sauce

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 120g cooked Homemade Seitan overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

29 min hands-on 33 min altogether
  1. 2
    Cut Homemade Seitan across the grain into thin bite-sized strips. Toss thoroughly with 8ml soy sauce, 8g cornstarch and 1 tablespoon of 600ml water, then rest for 10 minutes until every strip carries a thin milky coating
    πŸ– 4 minπŸ’€ 10 min unattended
  2. 3
    Whisk 6ml sesame oil, 8ml soy sauce, 12ml rice vinegar, 6g maple syrup and 4g cornstarch with 35ml water. Cut 180g broccoli small, slice 100g bell pepper and 30g spring onion, finely grate 10g ginger and crush 1 clove garlic
    πŸ– 6 min
  3. 4
    Bring the remaining velveting water to a bare simmer, not a rolling boil. Separate the coated seitan strips into the water and poach for 45-60 seconds until the coating turns translucent, then lift out gently and drain without rinsing
    πŸ– 3 min
  4. 5
    Cook 60g dry soba noodles until just tender, then rinse briefly and drain
    πŸ– 2 minπŸ’€ 3 min unattended
  5. 6
    Meanwhile toast 12g cashews in a wide dry pan for 2-3 minutes, then remove
    πŸ– 3 min
  6. 7
    Return the pan to high heat. Stir-fry the broccoli and pepper for 4 minutes until tender-crisp, then add the ginger, garlic and most of the spring onion for 30 seconds. Add the velveted seitan only for the final minute so its silky coating stays intact
    πŸ– 6 min
  7. 8
    Pour in the sauce and toss until glossy and lightly thickened. Add the noodles and turn only until every strand is coated rather than continuing to fry them dry
    πŸ– 3 min
  8. 9
    Twist the noodles onto a plate, arrange the silky seitan and crisp vegetables visibly over them, then finish with cashews and the remaining spring onion
    πŸ– 2 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin CVitamin KFolate
Lower inCalciumZincCholine

Worth noticing: Sodium uses more than half of the daily limit in this portion.

Calories

761kcal

36%
Top contributors
Homemade Seitan Β· 34%Soba Noodles Β· 28%Cashews Β· 9%
28% cal

Protein

54.0g

86%
Top contributors
Homemade Seitan Β· 64%Soba Noodles Β· 17%Broccoli Β· 8%
46% cal

Carbs

87.0g

Top contributors
Soba Noodles Β· 43%Broccoli Β· 13%Homemade Seitan Β· 13%
26% cal

Fat

21.9g

31%
Top contributors
Homemade Seitan Β· 40%Sesame Oil Β· 27%Cashews Β· 24%

Small numbers, big impact

Everyday essentials

Fibre11.59g
39%
Top contributors
Broccoli Β· 51%Bell Pepper Β· 18%Homemade Seitan Β· 16%
Vitamin B120.33ΞΌg
14%
Top contributors
Homemade Seitan Β· 100%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron7.27mg
40%
Top contributors
Homemade Seitan Β· 40%Broccoli Β· 17%Soba Noodles Β· 12%
Zinc2.93mg
27%
Top contributors
Broccoli Β· 28%Cashews Β· 24%Homemade Seitan Β· 20%
Calcium261.17mg
26%
Top contributors
Broccoli Β· 28%Homemade Seitan Β· 27%Water Β· 23%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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