SEITAN
Seitan is essentially a dough made with vital wheat gluten, a high-protein wheat flour, and liquid. The dough can be rinsed or poached to become a chewy meat substitute that can be added to many different dishes.
WHY SEITAN?
Seitan is a vegan meat alternative. You can use seitan in any dish in which you want to substitute meat. Seitan is especially great for steaks, schnitzel, sausages, gyros, Philly cheesesteak sandwiches, pepperoni, curries, goulash or stews.
NUTRITION
Seitan is a plant-based meat substitute made entirely out of hydrated and cooked vital wheat gluten flour. Gluten is a mixture of the proteins prolamin and glutelin found in wheat and similar grains, such as barley and rye.
WHAT DOES IT TASTE LIKE?
Seitan is chewy like chicken and has a pleasant savory umami flavor. It also readily absorbs the flavors of what it’s cooked with, making it somewhat of a blank canvas.
BENEFITS
High in protein and low in calories.
One of the few soy-free meat substitutes.
Versatile, convenient and can be used in a wide range of meatless recipes.
Absorbs flavors well and can easily mimic the taste and texture of meat.
RISKS
Needs to be paired with other foods to make a complete protein.
Not suitable for those with a wheat allergy, celiac disease or gluten sensitivity.
Pre-packaged varieties are often high in sodium, additives and fillers.
May not provide as many nutrients as other plant-based sources of protein.
PROPER USAGE
If you’re making seitan from scratch, you’ll want to make sure to simmer it until the flour is completely cooked through (eating raw flour can be dangerous). Simmer the seitan until it has expanded, is firm to the touch and an instant read thermometer measures 160 degrees F when inserted into the center.
The seitan you buy in the grocery store or make yourself is already cooked and ready to eat. Think of it as a fully cooked protein that you just want to warm up and add some flavor to. Here are some ideas. It can easily dry out, so seitan lends itself well to moist, slow cooking (in dishes like soups and stews).
Some delicious ways to use seitan include the following:
Sliced and layered onto sandwiches
Used as a ground beef substitute in spaghetti sauce or tacos
Sliced into strips for fajitas or stir-fry
Slathered with barbecue sauce and served as a main dish
Breaded and deep-fried like chicken strips
Simmered in hearty bean and vegetable stews
Threaded onto skewers with baby potatoes and vegetables and grilled as kebabs
PROPER STORAGE
Cool homemade seitan completely in the broth that you cooked it in and transfer it to an airtight container. Store it in the refrigerator for up to four days.
Store pre-made seitan in the refrigerator for up to four days after opening. You can also freeze seitan (without any liquid) in an airtight container resealable bag. The thawed seitan will be slightly chewier but not unpleasant.
As for after preparing the seitan, transfer it to storage containers and add enough broth to the containers to keep the seitan immersed. Cover each container tightly with a lid and store the seitan in the fridge for up to ten days, or in the freezer for up to six months. To extend the life of fresh or defrosted seitan indefinitely, boil it in its broth for ten minutes two times a week.
PROPER DISPOSAL
Instead of throwing the tofu, it can be composted to turn it into a valuable, nutrient-rich material that improves the health of our natural environment and soils.
