Seitan, also known as wheat meat or wheat gluten, is a high-protein vegetarian and vegan meat alternative made from wheat gluten. It is an excellent source of protein, and it is also low in fat and carbohydrates.
A 3.5-ounce (100-gram) serving of seitan contains approximately:
Protein: 25 grams
Fat: 1 gram
Carbohydrates: 3 grams
Fiber: 0 grams
Iron: 15% of the Daily Value (DV)
Calcium: 1% of the DV
Seitan is also a good source of selenium, phosphorus, and potassium.
Seitan can be prepared in a variety of ways, depending on the desired texture and flavor. Here is a basic recipe for preparing seitan at home:
1 cup vital wheat gluten
1/4 cup nutritional yeast
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon smoked paprika
1 cup vegetable broth
2 tablespoons soy sauce or tamari
1 tablespoon olive oil
- In a bowl, combine the wheat gluten, nutritional yeast, garlic powder, onion powder, and smoked paprika.
- In a separate bowl, whisk together the vegetable broth, soy sauce or tamari, and olive oil.
- Add the wet ingredients to the dry ingredients and stir until a dough gets formed.
- Knead the dough for a few minutes until it becomes elastic.
- Divide the dough into pieces and shape them into the desired size and shape.
- Bring a large pot of water to a boil and add the seitan pieces.
- Reduce the heat to a simmer and cook the seitan for about 45 minutes to an hour, until it becomes firm and cooked through.
- Remove the seitan from the pot and let it cool .
Seitan can be used in a variety of dishes as a meat alternative, such as stir-fries, stews, and sandwiches. It can be marinated or seasoned with various spices to create different flavors and textures.