Vegan and vegetarian meat options are quickly growing in popularity. Whether you've switched to a plant-based diet, have given up meat entirely, or are simply limiting your intake, there are several ways you can continue to fill your meals with high-quality protein, flavor and texture. On your search for vegan meat alternatives, you've likely come across popular ones like tofu and tempeh, and while these are great options, the new star player in the plant-based society is seitan. Used in everything from restaurant dishes to your favorite at-home recipes, seitan is sure to give your plant-based dishes a boost.
What Is Seitan?
Before we discuss the many ways that you can use this meat substitute, let's first talk about what seitan is. Seitan, pronounced “say-tan,”' is a vegan meat alternative made from hydrated gluten. Hydrated gluten flour is the main protein that is found in wheat and has many different names. Often labeled as wheat meat, wheat protein, wheat gluten and gluten, these are just a few of the terms that may appear while reviewing the ingredient list of your favorite plant-based product.
Seitan is made by combining wheat flour with water and kneading it to develop sticky strops of gluten protein. Once thoroughly kneaded, the dough is then rinsed, washing away all of the starch. This washing process leaves you with seitan, a pure gluten protein that can be seasoned and cooked to re-create plant-based versions of your favorite dishes.
Why Is It Called Seitan?
Wondering why seitan is called as such? In 1961 George Ohsawa coined the name seitan for this plant-based meat alternative. As a Japanese fan of the macrobiotic diet, the name is derived from "sei" and "tanpaku." Of Japanese origin, “sei" means "made of," and tan is derived from "tanpaku," which means "protein." Since the 6th century, Zen Buddhists have prepared seitan. However, it has soared in popularity among vegans and vegetarians in the last decade. Now a staple and an essential ingredient in plant-based diets, it can be found in nearly every health food store.
Is Seitan a Healthy Meat Alternative?
While vegan seitan isn't made purely from fruits and vegetables, it does hold a pretty impressive nutritional content. With a more meat-like texture than cauliflower steak, adding seitan to your recipes will keep them looking and tasting as authentic as ever. Additionally, although seitan is made almost entirely of wheat gluten, it is still high in proteins and minerals, contributing to a healthy diet. Seitan is low in carbs, calories and fat, making it an excellent option for individuals looking to cut back on the three.
When purchasing pre-made seitan, be sure to read nutrition labels. Some pre-packaged and canned varieties may contain excessive salt and fat and are not the healthiest option when creating plant-based meals.
Seitan and Soy Allergies
Many meat alternatives like tofu and tempeh are derived from soy. This is yet another thing that sets seitan apart. Made entirely from wheat flour, traditionally, seitan does not contain soy, and therefore it is safe for individuals with soy allergies. That being said, because seitan is made almost entirely from gluten, it should not be eaten by people with gluten sensitivity or celiac disease.
What Does Seitan Taste Like?
In all transparency, plain seitan is pretty bland. Made from wheat gluten and water, its neutral taste makes it easy to add to nearly any dish. While seitan may start bland, it's a versatile ingredient that absorbs sauces and spices quite well. Add it to spicy dishes or work it into more savory meals. Its chewy, meat-like texture will help you recreate the flavors of popular animal-based meat products.
Where to Purchase Seitan
Ready to start using this popular meat alternative? There are a few ways that you can include seitan in your recipes.
First, due to its rise in popularity, pre-made seitan can now be found in most health food stores. Available in strips, blocks and other shapes, it's commonly stored in the refrigerated section. Additionally, pre-made seitan comes in several different flavors. Because of this, we recommend heading to the grocery store with a recipe in mind so that you can determine the flavors that will work best.
Second, if you can't find this meat substitute at your local store or enjoy cooking it yourself, seitan can be made from scratch in the comfort of your kitchen. To make seitan for the first time, start with a simple recipe like this Basic Seitan Recipe. Made with vital wheat gluten, nutritional yeast and spices this recipe creates the perfect seitan that can be easily flavored with your favorite herbs and spices.
What Can You Make With Seitan?
Seitan's versatility makes it easy to create almost any type of cuisine. From comfort food to health food, substituting meat with seitan is easy. Simply season it to your liking and use it to make bbq strips, chili, tacos, sandwiches and more.
5 Recipes to Incorporate Seitan Into
Incorporating seitan into traditionally meat-filled dishes is simple. Seitan's meaty texture and easily influenced taste can be turned into everything from a savory pie to cabbage rolls. To discover how you can begin cooking with seitan, we put together a list of a few of our favorite quick and easy seitan dinner recipes.
Millet Stir Fry
Turn a simple meal into a vegetarian masterpiece by adding seitan to this Millet Stir Fry. A recipe so good, we had it printed directly on our bags of hulled millet; this stir fry is made with a winning combination of hulled millet, broccoli, water chestnuts, carrots and ginger. By adding seitan to this recipe, you'll lend it a meat-like texture while also adding extra protein to the dish. And because seitan absorbs flavors easily, it will quickly employ the taste of the various herbs and spices used in this dish.
Shepherd's Pie
A savory and meaty meal, a vegetarian version of the comfort food classic, shepherd’s pie, can easily be made by substituting the ground lamb it's traditionally cooked with, with seitan. Cooked with herbs, vegetables and topped with a delicious layer of mashed potatoes made with Bob's Red Mill Potato Flakes, it's a satisfying dinner that can be cooked in under 30 minutes.
Beef and Vegetable Hand Pies
Hand pies are the perfect dinner, lunch, or mid-day snack. An easy recipe to make, these Beef and Vegetable Hand Pies are full of flavor. Care to make a vegetarian version? Swap the beef with seitan. The seitan will take on the flavors of the dish around it and add a beef-like texture. In fact, the seitan mimics the meat-like texture so well that even meat-eaters will enjoy these mock vegetable hand pies.
Spicy Stewed Beef with Creamy Cheddar Grits
This Spicy Stewed Beef with Creamy Cheddar Grits is the ideal dinner when you're craving something hot, buttery and filling. Made in just a short amount of time, this recipe uses whole chilis, bell peppers and corn grits to create a creamy, delicious bowl full of flavor. An excellent meat substitute, seitan can be substituted for the stewed beef to make these grits a vegetarian dish worth talking about. Make it the next time you're craving something comforting, or whip up a large batch to take to your next gathering.
Fettuccine with Eggplant Sauce
No great dinner list would be complete without a flavorsome pasta recipe to try. This Fettuccine with Eggplant Sauce is an Italian classic with a Middle Eastern twist. Quick and easy to make, this recipe only uses seven ingredients to create a dish overflowing with flavor. Vegetarian in nature, to add a bit of extra heartiness to this meal, we recommend mixing in a seitan. An easy way to boost this plate's nutritional value, seitan adds a meaty texture to the dish while keeping it entirely plant-based. As a recipe that the entire family will enjoy, you'll surely want to add this to your weekly meal rotation.
Now that you know more about seitan and the many ways this plant-based alternative can be used, it's time to begin cooking with it. Whether you choose to make homemade seitan or purchase it from your local health food store, it can easily be incorporated into various recipes ranging from ragu to shepherd's pie. Use the easy seitan recipes on this list as inspiration and get creative in the kitchen by adding your twist to them. Seitan is an excellent addition to the menu, no matter what diet you're following. From everyone at Bob's Red Mill, we wish you a healthy and flavorful day!
Have a loved seitan recipe that you'd like to share with us? We'd love to hear more about how you cook with this plant-based ingredient. Share your favorite seitan dishes in the comments below!
