Lunch ‘n’ learn: Seitan
What and why
Seitan’s “meaty” texture and umami flavour makes it a versatile ingredient as “minced meat”, fake duck, sausages, roasts… It is also nutritious, being high in protein, and low in carbohydrates and fat. Depending on the exact recipe, it contains about 20-30g of protein per serving — more than tofu and tempeh, and similar to beef, but without the saturated fat, kidney load and animal suffering 🙂
- okara meat balls
- chickpea patties (classic recipe from the classic Veganomicon :))
At the workshop we enjoyed some seitan that I had marinated (in soy sauce + garlic + vinegar + a little Birnel) by frying it until golden brown. We had it with a bowl of mushroom broth (I don’t have an Instant Pot, I just used the regular stovetop instructions) with ginger, cooked buckwheat noodles, raw veggies, and toppings like pickled ginger , black garlic and roasted peanuts.
You can play around with the flavour and texture of the seitan as explained above. The following recipe is just one instance that I like, but leave out or swap out spices, or try different cooking methods, to adjust to what works best for you.
Makes approx. 500g of seitan
- 125g wheat flour
- 25g chickpea / soy flour
- 15g nutritional yeast
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1.5 teaspoons smoked paprika
- 1.5 teaspoons dried herbs (basil, parsley, oregano…)
- 1.5 teaspoons ketchup or 1 teaspoon tomato paste
- 1 teaspoon Marmite
- 1 tablespoon olive/raps oil
- 50ml soy sauce
- ~150ml hot water or broth
- Whisk together the dry ingredients in a bowl.
- Whisk together the wet ingredients in another bowl.
- Pour the wet ingredients into the dry, and mix to form a dough.
- Knead the dough with your hands for a few minutes, until it is uniform and starting to get a little elastic.
- Let the dough rest for 10 minutes.
- Bring about 1L of broth and a little soy sauce to a boil, reduce the heat, add the seitan and simmer gently for about 45 minutes.
- Turn off the heat and let the seitan rest in the liquid for about 15 minutes.
- Let the seitan cool in a colander under ready to handle, then use in any recipe calling for basic seitan.
- If not all the seitan is used right away, store it in its broth in the fridge.
Dear Kremena Diatchka (I don´t know which is your first Name), you and your Partner did such an excellent good Job in Kroatia-Barbariga taking care of us with so Special healthy various meals! Thanks again! If I lived in Schwitzerland I would visit cooking courses with you. Blessings for both of you pretty loving couple!!
Thank you very much for the wonderful feedback, it warms our hearts and inspires us to continue sharing what’s alive in us in the kitchen!