Dinner

Seitan and Mushroom Stroganoff with Rice

Name: Seitan and Mushroom Stroganoff with Rice
Prep time: 25 min
Total time: 25 min
Yield: 1 serving
Ingredients: 150 g Seitan, in strips; 200 g Mushrooms, thickly sliced; 80 g Onion; 2 cloves, about 6 g Garlic; 2 tsp Paprika; 1 tsp (6 g) Dijon mustard; 150 ml Vegetable stock; 60 g Greek yogurt, 5% fat; 8 g Rapeseed oil; A handful, chopped Fresh parsley; 120 g Cooked white rice

Seitan and mushrooms in a paprika and mustard sauce finished with Greek yogurt rather than cream, over rice. 52 g of protein for 583 kcal.

Calories: 583kcal
Protein: 52g
Fat: 16g
Carbs: 54g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk
Celery
Mustard

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Seitan, in strips150 g
Seitan is wheat gluten. It is the one protein here that is nothing but the allergen.
Mushrooms, thickly sliced200 g
Onion80 g
Garlic2 cloves, about 6 g
Paprika2 tsp
Dijon mustard1 tsp (6 g)
Vegetable stock150 ml
Made up from a cube or a pot.
Greek yogurt, 5% fat60 g
Rapeseed oil8 g
Fresh parsleyA handful, chopped
Cooked white rice120 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.

Method

Brown the seitan in half the oil over a high heat for three minutes and set it aside.
Add the rest of the oil and fry the mushrooms without stirring much for six minutes, until they have coloured and their liquid has cooked off. Add the onion for five minutes more, then the garlic and paprika for one.
Add the stock and mustard and simmer for five minutes, then return the seitan for two.
Take the pan off the heat, wait thirty seconds, and stir in the yogurt so it does not split. Parsley, black pepper, rice.

Worth knowing

Yogurt goes in off the heat. Boiled, 5% Greek yogurt curdles; stirred into a pan that has stopped bubbling it stays smooth. The 0% version is more likely to split and is not worth the 24 kcal saved.
Soured cream is what the dish was made with and is about 190 kcal per 100 g. The yogurt here is 97 and does the same job.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.