Seitan is a “wheat meat” made from vital wheat gluten. It’s high in protein, low in fat, and cheap to make. It’s a great substitute for meat, fish, or chicken.
- 1 cup vital wheat gluten
- 1/4 cup nutritional yeast
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- 1/2 tsp salt
- 3/4 cup vegetable broth
- 2 tbsp soy sauce
- 1 tbsp tomato paste
- In a large mixing bowl, combine the vital wheat gluten, nutritional yeast, garlic powder, onion powder, smoked paprika, and salt.
- In a separate bowl, whisk together the vegetable broth, soy sauce, and tomato paste until well combined.
- Pour the wet ingredients into the dry ingredients and stir until a dough forms.
- Knead the dough for a few minutes until it becomes elastic and smooth.
- Shape the dough into a log or a ball, depending on what you plan to use it for.
- In a large pot, bring 4 cups of low-sodium vegetable broth and 2 tbsp of soy sauce to a boil. (NOTE: you could also use water in place of broth, but I prefer broth for the flavor.)
- Reduce the heat to a simmer and add the seitan dough.
- Cover the pot and let the seitan simmer for 45-60 minutes. The longer it cooks, the firmer it will become.
- Once the seitan is cooked, remove it from the pot and let it cool.
- Once the seitan has cooled, it can be sliced or diced and used in any recipe you desire.
If you want a firmer seitan, you can add more vital wheat gluten to the mixture.
You can customize the spices in the seitan to your liking. Add your favorite spices to give it your own unique flavor.
Seitan can be stored in the refrigerator for up to a week, or in the freezer for up to three months.
- Serving Size: 3 oz.
- Calories: 133
- Sugar: 1.5 g
- Sodium: 214.4 mg
- Fat: 1.8 g
- Carbohydrates: 7.6 g
- Fiber: 2.4 g
- Protein: 22.1 g
- Cholesterol: 0 mg
Keywords: seitan, vegan, plant-based, protein, how to, easy plant-based recipes, easy vegan recipes, low-fat