From The Purple Carrot. Not authentic Asian food, but delicious nonetheless. And you can make it at home. Seitan is a vegan protein that blends well with other ingredients. Unlike, say, tofu, seitan will never make your meat-eating guests ask, “What’s this stuff?” in a suspicious tone.
I like Upton’s seitan, available at VeganEssentials Online Store.
This recipe makes enough mu shu seitan for 7 wraps. A small serving would be one wrap; a larger serving would be two wraps. For your nutritional planning, one wrap of mu shu seitan from this recipe has 11 grams of protein (8g from seitan, 3g from tortilla).
3/4 ounce dried shiitake mushrooms (about 10)
7 ounces seitan
1 tablespoon tamari
1 1/2 teaspoons mirin
1 teaspoon sesame oil
12 ounces savoy cabbage
4 ounces carrots (about 2)
1 celery stalk
1-inch chunk of fresh ginger
2 garlic cloves
2 tablespoons vegetable oil
3 tablespoons dry mustard
5 pitted prunes
7 large flour tortillas
salt and pepper
Heat oven (or toaster oven) to 400°F.
Heat 1 1/2 cups water to boiling. Put the mushrooms in a small bowl and pour enough boiling water to cover them by 1 inch, and let sit; reserve the rest of the boiling water. Thinly slice the seitan and put it in a medium bowl. Add the tamari, mirin, and sesame oil. Toss to coat.
Rinse and trim the cabbage and carrots. Peel the carrots. Shred the cabbage and grate the carrots either by hand or in a food processor. Rinse, trim, and thinly slice the celery. Peel the ginger and chop it with the garlic.
Put 5 teaspoons of vegetable oil in a large skillet over medium heat. When it’s hot, add the ginger and garlic and cook until they’re fragrant, about 1 minute. Add the cabbage, carrots, celery, and 2 tablespoons of the mushroom-soaking water to the pan. Cook, tossing and adding more mushroom water 1 tablespoon at a time as necessary to prevent sticking, until the celery and cabbage begin to soften, 5 to 7 minutes.
Remove the mushrooms from the water and slice the caps thinly; reserve the water.
Whisk together the mustard powder, 3 tablespoons boiling water, and 1 1/2 teaspoons of vegetable oil in a small bowl. Taste and adjust the seasoning with salt.
Rinse, trim, and chop the scallions. Chop the prunes.
Wrap the tortillas in foil and heat in a 400°F oven for 5 to 10 minutes until they’re warm.
Add the sliced mushrooms. seitan, and marinade to the skillet along with 1/4 cup of the reserved mushroom-soaking water. Cook, stirring frequently until most of the liquid has evaporated, 8 to 10 minutes. Taste and adjust the seasoning.
To serve, heap the mu shu on a platter and pass the tortillas, scallions, prunes, and hot mustard sauce on the side. To eat, spread a little mustard sauce (the mustard sauce has more heat than you think–use it with caution) on a tortilla, fill it with mu shu, sprinkle with scallions and prunes, and fold or roll to enclose the filling.
You can also serve hoisin sauce as a topping, though Purple Carrot derides it as “ketchup-like”. The diced prunes are unexpectedly delicious and certainly healthier than hoisin sauce, which has 10g of sugar per tablespoon.