Used as far back as the sixth century, seitan is a low-carb, low-fat, protein-packed meat-alternative derived from wheat. Perhaps you’ve seen bags of wheat gluten in the baking section of your local grocery store (also called vital wheat gluten)? That powder, the protein part of wheat, is what seitan is made of. Of course, you should not eat seitan if you have a gluten allergy.
Cooking with Seitan
You can find it frequently used in dishes in Asian restaurants, and it’s the base of many meat-alternative products produced commercially. When cooked, it takes on a firm, chewy texture similar to meat, making it an excellent substitute (as long as you’re gluten-tolerant).
Another reason it makes such a great meat-alternative is that a ¼ cup serving contains 15 grams of protein!
As far as how it tastes, if it’s unflavored, it’s mildly savory. Some say it’s similar to bland chicken or mild mushrooms. Much like tofu or tempeh, it will take on the flavor of whatever it’s cooked in.
The appeal to using seitan, rather than tofu or tempeh, is that its texture is much more like meat than the others. Further, it can be very affordable and is relatively easy to prepare.
In terms of preparation, you can buy it either pre-made or as powered wheat gluten. The pre-made kinds are very convenient. You will find it unflavored as well as pre-seasoned in various ways. It comes in different forms, such as cubed, sliced, or ground.
No matter the form you buy, there’s no need to press or drain pre-packaged seitan, nor do you need to marinate it for long periods. It soaks up the flavor of whatever sauce you use in your dish very easily.
How to Use Store-Bought seitan
You’ll find pre-made seitan in the refrigerated section of the grocery store. This form is very easy to use however, it may contain added oil, salt or sugar, so choose wisely. I’ve found one with no added oil called No Evil, and I highly recommend it. You simply dice it or slice it into whatever size pieces you’re looking for. Then, throw it in a frying pan with a little bit of water, broth, or oil, and cook it over medium heat for a few minutes.
If adding to a dish like chili, stir-fry, or stew, treat it as if it were cooked meat. It won’t need much time to take on the dish’s flavor.
If you want to be a bit more adventurous, try homemade seitan. Grab a bag of vital wheat gluten from the store* and follow a simple recipe, such as this one from Bob’s Red Mill.
Basic Seitan Recipe
Makes 12 servings
- 2 cups vital wheat gluten flour
- 1 teaspoon onion powder
- 1 teaspoon marjoram
- 2 cups of water
Broth for Cooking:
- 6 cups of water
- 2 tablespoons tamari (vegan soy sauce)
- 2 tablespoons molasses
- Bring the broth ingredients to a boil in a medium-sized saucepan, then lower the temperature to just under boiling.
- In a separate bowl, mix the gluten flour and spices. Add 2 cups of water to the mixture and stir until it becomes a sponge-like dough. It should not be excessively wet.
- Knead the dough for about two minutes to make the dough a little tougher and more elastic. If it’s too sticky, add a little more wheat gluten and knead again to incorporate.
- Cut into 2 x 2-inch pieces and place into the broth. Some people like to wrap their seitan, but it’s not necessary unless you want a specific shape like a sausage. Cook in broth for about 45 minutes to one hour.
- Drain and cut up seitan for stir-fry, sandwiches, stews and more.
Nutrition Information per serving: Calories: 81, Sodium: 1.8mg, Total Carbohydrate: 2.9g, Dietary Fiber: 0.7g, Sugars: 0g, 15.4g
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What is the nutritional analysis? I’d especially like to know the protein and fibre. Thanks!
Hi Sara, here’s the nutrition information per serving, 12 servings per recipe. Calories: 81, Sodium: 1.8mg, Total Carbohydrate: 2.9g, Dietary Fiber: 0.7g, Sugars: 0g, 15.4g