Seitan: Crafting Your Own High-Protein Meat Alternative.

Seitan, also known as wheat meat or wheat gluten, is a protein-packed, chewy, and versatile meat substitute that has been a favorite in plant-based cooking for centuries.  

Made from vital wheat gluten, it’s an excellent source of protein and a blank canvas for absorbing flavors. Whether you’re new to seitan or a seasoned pro, here’s how to make it from scratch and incorporate it into your favorite dishes. 

Ingredients: Combine 1 cup of vital wheat gluten with 1/4 cup of nutritional yeast in a bowl. In another bowl, mix 3/4 cup of water, 2 tablespoons of soy sauce, and your preferred seasonings (garlic powder, onion powder, paprika, or herbs). 

Combine: Gradually mix the wet ingredients into the dry, kneading the mixture for 3-5 minutes until it forms a stretchy dough. 

Cook: Shape the dough into pieces or a loaf. Simmer gently in vegetable broth for 45-60 minutes, ensuring the broth stays below boiling to prevent a spongy texture. Alternatively, bake or steam the seitan for firmer results. 

Using Seitan in Dishes Seitan’s meaty texture and ability to soak up marinades make it a versatile ingredient: Stir-Fries: Slice seitan into strips and stir-fry with vegetables, soy sauce, and ginger for a quick, protein-rich meal.

Sandwiches: Use thin slices of seitan for plant-based deli sandwiches or panini. Marinate and grill it for a hearty “steak” sandwich. 

Curries and Stews: Add chunks of seitan to curries, soups, or stews for a chewy protein boost. Grilled or BBQ: Marinate seitan in barbecue sauce and grill it for a smoky, charred flavor.

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