Homemade Seitan

Homemade Seitan

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From: EatingWell.com, October 2018

Seitan, often called "wheat meat," is just that: a dough made of wheat gluten that when cooked, very closely resembles meat. It's a common meat replacement for vegetarian and vegan diets and it's actually very easy to make at home. Use it to make breaded "chicken" parmesan, barbecue "chicken" or even "chicken" tenders. Our recipe makes two loaves so you can use one now and freeze the other one for later.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 2 cups vital wheat gluten
  • ½ cup nutritional yeast
  • 2 teaspoons dried minced garlic
  • 2 teaspoons dried minced onion
  • 4 cups low-sodium vegetable broth, divided
  • 2 tablespoons white miso
  • 4 slices ginger

Preparation

  • Prep

  • Ready In

  1. Stir wheat gluten, nutritional yeast, garlic and onion together in the bowl of a stand mixer fitted with the dough hook or a large bowl. Whisk 1 cup broth and miso together in a medium bowl or large measuring cup and add to the dry mixture. Mix on medium-low until elastic, about 3 minutes (or knead by hand in the bowl until elastic, 3 to 5 minutes), adding more broth if dough is too dry. Shape into two 3-by-5-inch loaves.
  2. Transfer loaves to a large saucepan. Add remaining broth, ginger and enough water to cover the loaves; bring to a boil over medium-high heat. Reduce heat to medium-low, cover and cook until firm, about 30 minutes. Remove from heat, uncover and let sit for 15 minutes. Transfer to a colander to cool.
  • To make ahead: Wrap tightly in plastic wrap and refrigerate for up to 3 days or freeze for up to 1 month.

Nutrition information

  • Serving size: 2 ( ½ inch) slices
  • Per serving: 162 calories; 1 g fat(0 g sat); 3 g fiber; 10 g carbohydrates; 27 g protein; 120 mcg folate; 0 cholesterol; 1 g sugars; 0 g added sugars; 0 IU vitamin A; 0 mg vitamin C; 25 mg calcium; 2 mg iron; 211 mg sodium; 192 mg potassium
  • Nutrition Bonus: Folate (30% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 3½ lean protein

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