Seitan is a popular choice for vegans and those moving into a vegan lifestyle from meats. It has a high protein content and a meat-like texture when cooked. It is made from gluten, the main protein found in wheat, by washing wheat flour dough until all the starch is removed, leaving behind the insoluble gluten that must be cooked before consumption. Making seitan at home can be time-consuming, as it involves mixing flour and water to form dough, then kneading and rinsing it for 20 to 30 minutes, followed by boiling it in broth for one to two hours. A quicker option is to buy pre-separated wheat gluten instead of starting from flour. Seitan is a nutritious protein source with low sodium and fat content. A single ounce of Seitan contains 10 milligrams of sodium, 0 grams of fat, and 7.5 grams of protein. In terms of protein per calorie, it is higher than both tofu and tempeh. Seitan has its origins in ancient China, and is widely eaten in one form or another in China, Japan, and Vietnam,
The drawback of seitan is that it is often heavily processed and contains high levels of sodium. Additionally, individuals with celiac disease or a gluten intolerance should avoid it. The seitan we used most recently was from Kate Naturals and we got it from Amazon and was low in sodium.
Buffalo Seitan with Vegan Ranch Dip
Course: MainCuisine: American4
servings30
minutes1
hour600-700
kcal- To make the seitan
1/2 Cup Vital Wheat Gluten
1/2 Cup water
- For the broth
2 Cups of water
1 Cup vegan chick’n broth (can be sourced from natural food stores or an asian market)
1 tsp each: thyme, dried parsley, rosemary, oregano, onion powder
1 bay leaf
garlic powder (to taste)
ground pepper (to taste)
- For the Buffalo sauce
2 Tbsp Vegan margarine
2 Tbsp Hot Sauce or Sriracha
- For the vegan ranch dip
1/2 cup Vegenaise
1/4 cup minced parsley
1 lemon, zested and juiced
salt, pepper and garlic powder (to taste)
Directions
- For the seitan
Get a big shallow pan and bring the broth ingredients to a boil, then turn down the heat. Grab small pieces of gluten (bite-sized or smaller) and toss them into the broth. Cover the pan and let it cook. Keep an eye on it and make sure the broth doesn't boil. Boiling seitan makes it tough and chewy, which can be great for some things but not this time. Let it simmer for about 50 minutes, stirring every 10 minutes or so as the broth reduces. If it looks like little brain pieces floating in broth by the end, you're good to go. Take it off the stove, but leave it in the broth until you're ready to eat. You can even put it in the fridge at this point if you're not ready to turn it into some spicy deliciousness. - For the Buffalo sauce
In a small pan, melt the ingredients together. Then, add the seitan from the broth and cover it with the mixture. Spread out the coated seitan chunks on a baking sheet and bake for 10 minutes. Serve them on a bowl or plate and pour any remaining marg mixture over the seitan. Toss to evenly coat. - For the vegan ranch dip
In a small bowl, combine all ingredients and mix well. If you have a large or juicy lemon, add the juice gradually until you reach your desired consistency. Less juice will make it more like a dip, while more juice will make it more like a salad dressing.
