Basic Seitan

Seitan (say-tahn) is commonly called "wheat meat" and is used as a meat substitute in any dish meat would normally take part in. It is popular in Asian cooking. It is made from wheat gluten and is pretty much pure protein. Around 18g of protein is in each serving of seitan. In traditional seitan, wheat flour is washed in water and kneaded three times over two days in order to get out the starch and make wheat gluten. In this recipe, the process is sped up by starting with store bought wheat gluten that you can find in pretty much all supermarkets in the same isle as the flour.

Like tofu, seitan soaks up flavors like a sponge and you can season and marinate it however you wish. The texture of seitan is very much like meat and it is extremely healthy for you. This is a meat substitute that does not contain chemicals, preservatives or anything else that does not fit under the title of healthynoms!

This was our first time making our own seitan so we followed a recipe from the cookbook, Vegan with a Vengeance. Now that we know how to do the basics we'll be experimenting with our own recipes so watch for them in the future! This recipe is really yummy though so try it!


Pictured above is the raw seitan dough. It is very elastic and must be cooked before being eaten.


Thomas being goofy while making the dough :)

Basic Seitan
2 cups vital wheat gluten flour
1/4 cup nutritional yeast
2 Tbs whole wheat pastry flour
1 cup veggie broth
1/2 cup tamari or soy sauce
1 Tbs tomato paste
1 Tbs olive oil
3-4 cloves garlic, pressed
1 tsp finely grated lemon zest

Broth
12 cups water or veggie broth (you can do half and half too)
1/2 cup tamari or soy sauce

In a large bowl, mix together the vital wheat gluten, nutritional yeast, and flour. In a separate bowl, mix the wet ingredients together through the lemon zest. Pour the wet ingredients into the dry and combine. Knead the dough for about 5 minutes till it is spongy and elastic. Let the dough rest for a couple of minutes.

Put together the ingredients for the both in a large pot (don't turn the heat on yet).

Roll the dough into a log shape about 10 inches long. Cut it into six equal pieces and place them in the broth (the broth should be cold when the seitan is put in it in order to have a firmer textured seitan and to ensure it doesn't fall apart). Partially cover the pot (leaving a space for steam to escape) and bring the broth to a boil. When the broth is boiling, set the heat to low and simmer for an hour, turning the pieces occasionally.

Turn off the heat and let the broth cool completely before removing the seitan. Once it has cooled, you may eat the seitan right away or store it. If you want to store it in the fridge, place it in a covered dish and cover with broth. It will last for about a week. If you want to freeze it, wrap each piece individually with plastic wrap and then place the pieces in a ziplock. They will keep for a couple of months.

Use seitan sliced on sandwiches, crumbled in pasta, as a burger element, in stir-fries, tacos, burritos, on pizza, etc... We will have recipes following this one with some exact recipes!

Makes about 6 cups.


Cooked seitan ready to be eaten!


Spaghetti with seitan marinara sauce :)