The VegNews Information to Seitan, Plus 7 Meaty Vegan Seitan Recipes

What provides vegan burgers, nuggets, and sizzling canines their meaty chew? For a lot of manufacturers and homecooked recipes, the reply is seitan. Pronounced say-tan, this vegan meat various has born the brunt of an limitless provide of unhealthy puns, however regardless of its unlucky title, seitan is liable for advancing plant-based merchandise past the constraints of tofu and tempeh.

Its makes use of are infinitely versatile in its mimicry of animal-based meat, and it additionally gives a considerable quantity of plant-based protein. From the decades-old origin story to how one can use it in your most beloved recipes, right here is every part you’ll want to learn about seitan. 

What’s seitan? 

Seitan is a minimally processed type of plant-based protein. It may be flavored to go well with plenty of vegan meaty purposes, however in its most elementary kind, seitan is basically made of important wheat gluten and water. Which brings us to the follow-up query: what is significant wheat gluten? This substance appears like beige flour and is actually pure gluten—the protein present in wheat and different grains. Celiacs and people who want or want to keep away from gluten ought to cease right here, as seitan is staunchly a gluten-full meals. 

VegNews.ChefTanyasKitchenseitanChef Tanya’s Kitchen

A really primary seitan loaf is made by kneading water and very important wheat gluten collectively then simmering the ensuing loaf in additional water or vegetable broth. From there, it may be sliced, diced, shredded, baked, fried, sautéed, steamed, or stewed relying on what the recipe requires. Most store-bought seitan merchandise and recipes you’ll discover will add a couple of extra steps to this course of to be able to taste the seitan loaf earlier than including to a dish. Soy sauce, infused vegetable broths, and dried herbs are the commonest seasoning brokers. 

Like tofu and tempeh, seitan originated in East Asia a whole lot of years in the past. The accepted story credit vegetarian Buddhist monks for seitan’s invention.

Within the US, seitan was adopted as one of many protein sources of vegan and vegetarian hippies. A type of hippies was Seth Tibbott—the founding father of Tofurky.


The unique vegan Thanksgiving centerpieces have been created from a mix of important wheat gluten, tofu, and spices. Whereas Tibbott wasn’t the one one promoting seitan, Tofurky’s eventual success deserves some credit score for popularizing the strategy of turning this beige protein powder into succulent vegan meat alternate options.

At this time, manufacturers akin to Subject Roast, Upton’s Naturals, Quorn, Gardein, Alpha Meals, Candy Earth, and extra depend on seitan to copy craveable meaty meals. 

Seitan vitamin info

Seitan is a nutrient-dense meals that’s notably low in fats and excessive in protein. A 3-ounce serving of plain seitan comprises about 130 energy, three grams of whole fats (solely 0.5 grams of saturated fats), 18 to 22 grams of protein, zero grams of fiber, and eight to 10 % of the day by day beneficial quantity of iron.

The sodium content material ranges between 300 to 400 milligrams, relying on the model and recipe (some use soy sauce, which will increase the sodium ranges). Except you’re allergic or delicate to gluten, seitan is a stable plant-based meat various. Granted, this dietary profile can differ vastly relying on how seitan is ready. Should you’re breading and frying it, the saturated fats and calorie content material will considerably enhance. 

Find out how to put together seitan

To make seitan from scratch, you’re going to should put in some work. You’ll begin by mixing very important wheat gluten with water and kneading it for a number of minutes. This dough might want to relaxation, adopted by extra kneading in the event you’re including flavoring components to the seitan itself.

As soon as combined and rested, the seitan dough may be very gently simmered for as much as an hour in your alternative of liquid. This may be so simple as water or boxed vegetable broth, or you possibly can put together a extra flavorful simmering liquid with soy sauce, spices, liquid smoke, or wine. Like tofu and tempeh, seitan is a taste sponge. As soon as simmered and faraway from the broth, the seitan is able to use. 

VegNews.LoveSeitan1Love Seitan

Making seitan from scratch isn’t for everybody, and even when it does attraction to you, it will not be an every-week event. You possibly can simply discover store-bought seitan in each plain and seasoned varieties. Should you go for this extra handy route, all you need to do is take away the seitan from the package deal and apply it to your favourite dishes. Preserve studying for our tried-and-true vegan recipes that make seitan the star. 

7 vegan seitan recipes

VegNews.SpicySeitanPotstickersWade Hammond

1 Spicy Vegan Seitan Potstickers

Vegan potstickers could be filled with extra than simply greens and tofu. Seasoned, seared, and crumbled seitan gives a meatier chew that higher replicates the expertise of biting right into a pork-based dumpling. This shortcut seitan comes collectively in minutes as does the tofu-based cotija filling. A package deal of store-bought dumpling wrappers makes fast work of this historically labor-intensive dish. 
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VegNews.SeitanBourginon.OlivesforDinnerJeff Wysocarski

2 Seitan Bourguinoun

This stick-to-your-ribs, wine-infused stew is ideal for the meat-and-potatoes crowd. Hearty items of savory seitan add texture and protein amongst the medley of greens soaking in a wealthy broth. Professional tip: when cooking with wine, at all times use a bottle you’d fortunately drink. That is no place for sub-par wine. 
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VegNews.BangersandMashLauren Toyota

3 Vegan Bangers and Mash

British or not, this traditional UK dish of spiced sausages and mashed potatoes will heat your soul. This recipe does take a little bit of time—you’re making every part from scratch, from the seitan-based bangers to the fluffy potatoes and herbed gravy—but it surely’s a welcome departure from the same-old, same-old. Spend a lazy Sunday afternoon leisurely whipping up this major meal, and reward your self with a pint come dinnertime. 
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VegNews.ClassicGyro.RobinRobertsonWilliam and Susan Brinson

4 Basic Seitan Gyros

Questioning what to do with that store-bought pack of seitan you latterly bought? Rework it into succulent gyros. This Greek–impressed vegan meat works effectively in plenty of purposes—tucked right into a fluffy pita pocket, tossed right into a Greek salad, or just served with hummus, tabouli, and tahini. A squeeze of lemon and some easy herbs are all you’ll want to get this seitan began. 
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5 Nation Fried Seitan

Today, we don’t need for lack of vegan fried hen. You will discover plant-based nuggets and tenders in most supermarkets, and there are even full-on vegan restaurant chains devoted to this crispy, crackly, and succulent fried meals. Nevertheless, some store-bought choices don’t have the cleanest ingredient label. Should you’re trying to indulge with out methylcellulose (an additive discovered in lots of processed vegan meats), this simple seitan recipe is it. 
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VegNews.SeitanPozoleTerry Hope Romero

6 Vegan White Bean and Seitan Pozole Verde

Each time we sit all the way down to a bowl of steaming-hot pozole, we marvel why we don’t take pleasure in it extra usually. This advanced soup of hominy, seitan, beans, and spicy broth topped with crunchy tortilla strips and creamy avocado hits each textural ingredient and taste be aware to depart us utterly glad. The addition of seitan actually takes this soup over the sting to absolute contentment. 
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7 Candy and Bitter Vegan Ribs

Vegan or in any other case, typically you simply need to embrace your carnal facet and eat together with your fingers. Seitan is the star of this intensely meaty recipe that includes a sticky-sweet glaze and a lemongrass “bone” to seize maintain of as you tear into every chew. Preserve napkins on the prepared—you’ll want them. 
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For extra vegan meals guides, learn: