Seitan, a versatile and protein-rich food, has become a staple in vegan and vegetarian diets. But what exactly is seitan food? This guide will explore everything you need to know about seitan, from its basic definition to how it’s made, its nutritional benefits, and how to cook with it.
Seitan Basics: Unveiling the Mystery
Seitan is a meat substitute crafted from seasoned wheat gluten. Often called “wheat meat,” it’s a fantastic alternative for those seeking plant-based protein.
What is Wheat Gluten?
The key to understanding “What Is Seitan Food” lies in understanding wheat gluten. Wheat gluten is the natural protein found in wheat. It has a unique, chewy texture that makes it an excellent substitute for meat. Unlike some other meat alternatives, seitan offers a satisfying bite and can be flavored in countless ways.
Who Should Eat Seitan?
If you’re not gluten-sensitive or have celiac disease, seitan is a nutritious and delicious option. It’s packed with protein – a 4-ounce serving contains approximately 25 grams – making it a great way to meet your daily protein needs on a plant-based diet.
Where Have You Encountered Seitan?
Have you ever been amazed by a vegetarian restaurant meal that tasted surprisingly meaty? Chances are, you were eating seitan. Many commercially produced meat substitutes also contain seitan as a primary ingredient.
However, homemade seitan often surpasses store-bought varieties in both flavor and quality. Plus, making your own allows you to control the ingredients and avoid unnecessary additives.
How is Seitan Made? A Step-by-Step Guide
The simplest method for preparing seitan involves creating a dough from vital wheat gluten and then simmering it in a flavorful broth.
Other techniques include the washed flour method, which starts with whole wheat flour, and methods involving baking or steaming, similar to those used in making vegan pepperoni.
Let’s break down the basic process:
1. Crafting the Dough
The foundation of seitan is, of course, vital wheat gluten in powdered form. To achieve a less dense texture, you can blend the gluten with another flour, like chickpea flour or soy flour. A good ratio is 1 cup of vital wheat gluten to ¼ cup of your chosen flour.
Next, add water – about 1 cup for this batch size – and mix until a dough forms.
2. Kneading the Dough
Kneading is crucial for developing the gluten strands that give seitan its meaty texture. Knead the dough for approximately 5 minutes, then let it rest for another 5 minutes.
3. Creating the Flavorful Broth
The broth is what infuses your seitan with flavor, so get creative! While you can use water, low-sodium vegetable broth is a great base. You’ll also need salt, ideally provided by soy sauce, tamari, or liquid aminos (about ¼ to ⅓ cup).
Beyond that, the possibilities are endless! Consider adding:
- Garlic (fresh or powdered)
- Onion powder
- Dried herbs
- Wine
- Nutritional yeast
- Vegan Worcestershire sauce
- Miso (use sparingly, as it’s very salty)
- Liquid smoke
- Kitchen Bouquet or Gravy Master
4. Simmering the Seitan
Once your broth is ready and your dough has rested, cut the dough into smaller pieces. Smaller pieces allow for better broth penetration, resulting in more flavorful seitan. Cutting it into at least 4 pieces is recommended.
Bring the broth to a boil, then reduce the heat to a gentle simmer. Add the dough pieces and simmer for one hour, keeping a close eye on the pot. Avoid a rolling boil, as it can lead to overcooked and chewy seitan.
Once simmering is complete, your seitan is ready to use!
Storage and Shelf Life
To store homemade seitan, keep it submerged in the cooking broth in an airtight container. It will last for about five days in the refrigerator or up to three months in the freezer.
Cooking with Seitan: Unleashing the Potential
Seitan is already cooked after simmering, so you can technically eat it straight from the pot! However, it’s most often used as an ingredient in other dishes.
Seitan can be directly substituted for meat in many recipes. Look for recipes that feature distinct pieces or slices of meat, such as stir-fries, kebabs, and stews. Sliced seitan works wonderfully in sandwiches, and finely chopped seitan can stand in for ground beef.
Seitan is incredibly versatile and can be baked, fried, pan-fried, stir-fried, grilled, simmered, or steamed.
Frequently Asked Questions About Seitan Food
Where can I buy premade seitan?
Many grocery stores stock packaged seitan in the natural foods section. Look for brands like WestSoy, Upton’s Naturals, and Franklin Farms. Whole Foods is another reliable source.
Can I reuse or repurpose the broth?
Absolutely! Use it for another (smaller) batch of seitan or add it to soups, stews, and gravies.
Can I add spices directly to the dough?
Yes, but it’s best to first try one of the basic recipes to get a feel for the process. Then, experiment with adding seasonings to both the dough and the broth.
Why is my seitan rubbery and/or spongy?
This is usually caused by letting the broth boil too vigorously, leading to rapid expansion of air trapped within the dough. Maintain a very low simmer.
Can I make gluten-free seitan?
Unfortunately, no. Since gluten is the main ingredient, it’s impossible to make gluten-free seitan. As an alternative, explore options like Butler Soy Curls, tofu, and tempeh, all of which are gluten-free.
