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How to Make Seitan or Plant-Based Vegan ‘Wheat Meat’

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Seitan or “wheat meat” is made from wheat gluten, the protein that makes wheat flour stick together and makes bread spongy. Seitan is often used to make mock meats and is frequently used in vegetarian Chinese cuisine. It’s also used in Tofurkey products along with tofu to help it stick together.

I was a little apprehensive about making my own seitan as I had never made it before, but it turns out to be VERY easy. To make seitan quickly, it is faster to just buy vital wheat gluten “flour” (which is essentially just wheat protein with all of the starch removed). You can still make seitan using regular flour, but you have to soak it overnight and wash away all the starch and you don’t end up with as much gluten left compared to the flour you started with.

And just a note if you have celiac disease or gluten intolerance, please don’t make this recipe! I don’t have any problem consuming wheat or gluten containing products, so I use them occasionally as part of a low fat plant-based diet.

How to Make Seitan or Plant-Based Vegan 'Wheat Meat'

This Recipe is :

Vegan

Serves

4-6 cutlets

Ingredients

  • 1 cup vital wheat gluten
  • 1 tsp garlic powder
  • 1 tsp ginger powder
  • 3/4 cup vegetable broth (low sodium) or water
  • 1-2 tbsp light soy sauce or tamari
  • 6 cups vegetable broth (for cooking)

Preparation

  1. In a medium to large sized bowl, combine vital wheat gluten and dry spices.
  2. In another bowl, mix the soy sauce and 3/4 cup of vegetable broth or water.
  3. Combine the wet ingredients with the dry ingredients and stir together. It should become very sticky. Use your hands to form it into a ball.
  4. Knead the seitan a dozen times to ensure it’s spongey and allow it to rest for 5 minutes.
  5. Separate the ball of seitan into four or five smaller chunks. Stretch each piece of seitan into a thin cutlet as best you can to around 3/4″.
  6. Add seitan to 6 cups of vegetable broth in a large pot and bring to a low boil and then reduce to a simmer for 1 hour. Depending what you are using the seitan for you can add additional seasonings or vegetables for flavor as well. Make sure you have enough liquid to cover the seitan. It will expand a lot while cooking and puff up.
  7. Drain seitan and chop up to use in a recipe, or dry it off and store in a ziplock bag or a tupperware container in the freezer. You can double the recipe and make two batches to make this more cost effective if using vegetable broth.

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AUTHOR & RECIPE DETAILS


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Veronica Grace is a self-taught “chef” and food enthusiast who focuses on promoting a low fat vegan approach to a whole foods diet and lifestyle. She teaches and encourages people to eat fresh plant-based foods as much as possible and stays up to date on current research in the natural health and plant based diet world. So follow along on her inventive food journey and enjoy a simple, tasty healthy lifestyle. Find her at LowFatVeganChef.


 

 

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13 comments on “How to Make Seitan or Plant-Based Vegan ‘Wheat Meat’”

Click to add comment
Chris Mundie
3 Years Ago

It is real food. If wheat bread is a real food then seitan is a real food.


Reply
Leigh Patterson
3 Years Ago

Gross. Just eat real food, people.


Reply
nancy
06 Feb 2015

It is real food. I wonder what ppl said when bread was invented but it\'s in everyone\'s home now a days. Think outside the box. Speaking of boxes what would you call the food we buy in a box right off our grocery store shelves... real food?

Tammy L. Jones
3 Years Ago

Spoon Somatic: it's on many sites- google it.


Reply
Emma Jane Hope
3 Years Ago

Is this stuff the same as gluten steaks?


Reply
Colleen Geraghty
3 Years Ago

Wheat IS really bad for us. There is scientific evidence now but just go without it for a time. You may be surprised. Could read Wheat Belly or Grain Brain - great sources.


Reply
Dmadam
21 Nov 2014

Biggest made up myth out there for those who are not allergic. My mother made Seitan when I was a kid back in the \'50\'s and now I make my own at 70. No one will convince me its bad. I\'ll take it over a steak any day, red meat is the real killer.

Jill Ferrari Gantz
3 Years Ago

I went gluten free for almost an entire year waiting for something magical to happen (I have lupus and fibromyalgia). It didn't. BUT, saying that, when I reintroduced it to my diet, lots of gas and indigestion for about a month or two. So, basically I have no idea what's true about gluten, lol.


Reply
Jill Ferrari Gantz
3 Years Ago

The only vegan food I truly despise. Bring on the soy, the nuts, the almond milk ...all great. I made chili with seitan once... I can't even eat chili anymore I hated it so much :(


Reply
Tammy L. Jones
3 Years Ago

I think this is what Priscilla is talking about. She's http://www.infowars.com/modern-wheat-is-the-perfect-chronic-poison-says-expert/


Reply
Spoon Somatic
24 Nov 2013

:p good ole' info wars, spreading fear into the hearts of americans like it's a sport.

Prescila Animal-rescuer
3 Years Ago

They say wheat is poison to our bodies


Reply
Frank Riela
24 Nov 2013

Don't believe everything "they say". To people with gluten intolerance, yes. But to the rest of us, no.

Daniel Stackhouse
24 Nov 2013

They say a lot of things

Jan Roberts
24 Nov 2013

I like GLuten!!



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