Seitan is a popular meat substitute that you can make easily in your own kitchen. Why would you want to? Because eating meat is taxing on the environment.
It’s popular with vegans, delicious, and super high in protein. Basically seitan is vital wheat gluten. So it’s all gluten! And what is gluten? It’s flour with all the starch removed. Gluten free flour? It’s flour with only starch and all the protein removed.
It is very low in fat, about 1.9 g per 100 g serving. It is very high in protein, about 75 g out of 100 g serving.
So it has the same make up as a lean protein except meat protein has L lysine and seitan does not. So it’s not considered a complete protein. But no worries. You can get L lysine from a number of different sources, including plant-based sources. Mung bean sprouts and most fruits and vegetables have lots.
How do you make seitan?
1 cup vital gluten flour
1 cup vegetable broth
2 tablespoons Herbs and spices
- Mix flour with broth. Add herbs. Knead for two minutes. Dough should be puffy and stringy.
- Pull apart into three equal sized pieces and flatten out into round patties.
- Bring to boil in vegetable broth and herbs. Turn heat down to lowest setting. Cover. Simmer for 45 minutes.
- Freeze unused cooled portions in broth for up to six months.
- Fry seitan in some oil with onions and use in a recipe as you would meat.
See the next blog on how to eat in a recipe!