Seitan, is a protein rich food with a high nutritional value. Lacks any cholesterol, saturated fats and conservatives. It has a delicious flavor, hearty texture and is a healthy alternative to meat, that can be used in a variety of recipes.
The use of high quality, naturally matured, organic soy sauce, gives a deep flavor and meaty character to Seitan, as well as contributing to its protein profile by providing extra Lysine. A 100gr serving is a source of 23gr high quality protein and amino acids that assist muscle growth. Cooking gluten with kombu adds taste and minerals such as calcium and iron to final product, plus it makes it better digestible and improves its meat flavour resemblance. Contains also a satisfactory amount of vitamins C, B1, B2, B3, and dietary fibers. Seitan is really low in carbohydrates and sugars.
How is it made
Seitan is made of wheat flour, with a process where starch from dough is washed out until just the protein is left. Then the gluten mass is cooked with naturally fermented soy sauce, kombu and spices to get its firm texture and characteristic aromas.
Seitan has it all but the uncomfortable sides of meat:
A 100gr serving of Seitan contains 2,1mg or 18% of your daily iron needs. So, Seitan makes oxygen travel better in your blood and carry nutrients, such as its proteins to better build your muscle mass.
By substituting animal foods with Seitan,except for benefiting our personal health, we help limiting the waste of fossil fuels and natural resources, such as water, used for livestock, and also limit air and water pollution from animal wastes.
Tip: It takes up to 96X more water to produce 1 kilo of meat, compared to 1 kilo of wheat.
Further, as demand for animal products decreases, we contribute towards making more plant foods (grains, legumes) available for humans instead for animals.
Tip: grains and soybeans consumed by livestock can feed 5X more people than the animal products they feed.
How to use/Recipes
Seitan, often called wheat meat is really easy to prepare, becomes delicious with the proper marinade or sauce and feels and tastes like meat. Anyone who knows how to cook meat, is capable to cook Seitan.
We can use it in pot dishes like a stew with tomato or mustard gravy, with onion or mushrooms sauce, pan fried, makes a vegan “Gyros” style dish, sliced and grilled gives an option for sandwiches or wrap filling, it is delicious in Mexican or Oriental dishes that call for beef or pork, stir fry with vegetables in wok, work in blender to make perfect “vegan minced meat” for burgers or moussaka, the list is ever ending!
Experimenting with marinades, and leaving overnight to absorb the flavors, by using good quality soy sauce, mirin and shiitake for a deep umami taste, andmaking a fabulous tandoori and so on…Thanks to its fleshy texture, it can bear long cooking and also be ready on spot with a quick sauté.
Our favourite Basic Recipe is: Pan fried Seitan with brown rice
Saute in 3-4 TBS olive oil, 1 medium onion cut in cubes, 2 minutes until glassy. Add 1 finely chopped garlic clove and sauté for a minute.
Add 100gr Seitan cut in stripes and sauté until it browns all around, for a couple of minutes.
Add 2 TBS mirin, 3 TBS soy sauce, 1 TBS balsamic vinegar, 1 ts smoked paprika powder, 1 ts ground coriander, mix well and stir for a minute, add ¼ to ½ cup of dashi (stock of kombu and shiitake) or vegetable stock or even plain water and cook until almost all liquids are evaporated and a glaze is remained.
Serve over Basmati brown rice and sprinkle with chopped cilantro and fresh onion.
Let us know how you enjoyed it!
Unopened fresh Seitan can stay in the refrigerator for 2 months. When opened, take care to be covered by its broth and consume within a month.