Seitan - What is it? And a couple of seitan recipes to try out

Seitan or wheat gluten, is a popular plant-based protein source made from wheat gluten. Essentially, it’s the part of wheat flour that’s left once you’ve washed flor with water and removed all the starch. What is left is almost pure protein and with its chewy and meaty texture, it has been making its presence felt in the modern Vegan's kitchen. Seitan though has a long history with its origins in Ancient China and other parts of East Asia.

Nutrition Information per 100g:

• Calories: 370 kcal
• Protein: 75g (this still makes my jaw drop. The simple act of removing starch gives us this end product which is more protein dense than any food item I know of)
• Carbohydrates: 13g
• Fat: 1g
• Fibre: 0g

Seitan is low in fat and carbohydrates, and high in protein. It is also a good source of iron and calcium.

I have collated 2 seitan recipes, one using an air fryer and the other using traditional cooking methods which I think will taste good. Will upload some pics as well in the near future.

1. Air Fryer Seitan Nuggets Recipe:

Ingredients:

• 1 cup vital wheat gluten (can check out https://amzn.to/42bQVbr     or https://amzn.to/3pg2wHJ     or any of the other options on Amazon).
• 1 teaspoon garlic powder (adjust as per your taste, can use ginger garlic paste as well)
• 1 teaspoon onion powder - or about 1 onion ground /cut into very small pieces for some crunch
• Salt to taste.
• 1/2 cup vegetable broth
• 2 tablespoons soy sauce
• 1/4 cup all-purpose flour / Maida
• 1/4 cup corn-starch - Optional but does wonders as a binding agent and to give some crispiness as well
• Red chilli Powder - To taste.
• Garam Masala and Kitchen King Masala -To Taste
• 1/2 teaspoon black pepper
• Cooking spray / A few tablespoons of cooking oil or ghee would also do.

Instructions:

1. In a mixing bowl, combine the vital wheat gluten and the other spices.
2. In another bowl, mix the vegetable broth and soy sauce.
3. Add the wet ingredients to the dry ingredients and mix until it forms a dough.
4. Knead the dough for a few minutes until it is stretchy and elastic.
5. Cut the seitan dough into small nugget-sized pieces.
6. In a separate bowl, mix the flour, corn-starch, paprika, and black pepper.
7. Roll each seitan nugget in the flour mixture until it is coated.
8. Preheat the air fryer to 375°F (190°C) - This is helpful since the dough is thick and you have to replace the hot frying oil with an equivalent cooking environment
9. Spray the air fryer basket with cooking spray - Or just apply some oil /ghee to your hands and roll the nuggets with them
10. Place the seitan nuggets in the air fryer basket in a single layer.
11. Spray the tops of the nuggets with cooking spray.
12. Air fry the seitan nuggets for 10-12 minutes, flipping them halfway through cooking.

2. Seitan Stir-Fry Recipe: This is is a more traditional recipe.

Ingredients:

• 1 cup vital wheat gluten
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 3/4 cup vegetable broth
• 1 tablespoon soy sauce
• 1 tablespoon vegetable oil
• 1 onion, sliced
• 2 bell peppers, sliced
• 2 cloves garlic, minced
• 1 tablespoon corn-starch
• 2 tablespoons water
• Cooked rice, for serving

Instructions:

1. In a mixing bowl, combine the vital wheat gluten, nutritional yeast, garlic powder, onion powder, and salt.
2. In another bowl, mix the vegetable broth and soy sauce.
3. Add the wet ingredients to the dry ingredients and mix until it forms a dough.
4. Knead the dough for a few minutes until it is stretchy and elastic.
5. Cut the seitan dough into thin strips.
6. In a wok or large skillet, heat the vegetable oil over medium-high heat.
7. Add the onion and bell peppers and stir-fry for 2-3 minutes.
8. Add the minced garlic and stir-fry for another minute.
9. Add the seitan strips to the wok and stir-fry for 3-4 minutes, until browned and crispy.
10. In a small bowl, whisk together the corn-starch and water.
11. Add the corn-starch mixture to the wok and stir-fry for another minute, until the sauce thickens. 12. Serve the seitan stir-fry over cooked rice.

These Seitan recipes are a great way to incorporate seitan into your diet and enjoy its texture and flavour. The air fryer recipe provides a healthy and low-fat option for those who want to enjoy seitan nuggets without deep-frying them. The seitan stir-fry recipe is a classic way to use seitan in a flavourful and colourful dish.

Overall, seitan is a versatile and nutritious plant-based protein source that can be used in many dishes. Its high protein content, low fat, and low carb profile make it a popular choice for vegans and vegetarians, and anyone who wants to reduce their meat intake.