Samantha SouzaAndrew SmithProfessional Food WritingSummer 2010

Seitan: The Other, Other White “Meat”

It’s not chicken. But it’s not tofu, either. It’s seitan, sometimes known by its nickname: “wheat meat”. Seitan, a Japanese meat-substitute made up of wheat gluten, earns this moniker because of its remarkable capability to mimic both the taste and texture of meat. It’s not surprising that most meat-eaters have never heard of seitan, but what is more shocking is that even vegetarians who have been practicing for years are not more familiar with this filet mignon of meat-substitutes. This may have to do with its price tag, as prepackaged seitan is roughly six to seven times the price of the more commonly used tofu. However, making seitan from scratch in your own home is far easier than people think, and costs about the same as tofu, while containing more protein and less fat! Seitan is an ideal meat-substitute because it can be seasoned in countless ways when made from home. Making seitan from scratch is not only easy, but it also saves about 100mg of sodium (per ounce!) versus the preservative-riddled store bought varieties. Seitan is, however, an incomplete protein, so make sure to serve it alongside some dairy or delicious legumes!

To make a chicken-style seitan from scratch you will need:

Seitan1 ½ cups of vital wheat gluten flour3 tbsp of granulated garlic3 tbsp of granulated onion3 tbsp of dried parsley1 cup very cold water (you may substitute vegetable broth, if desired)½ cup of soy sauce (or Bragg’s Liquid Aminos)

Boiling Broth8 cups water1 cup soy sauce1 cup vegetable broth

Directions

1. In a very large bowl, mix together the flour, garlic, onion and parsley.

2. Add soy sauce and water/veggie broth to the dry mixture3. Mix together with hands until evenly incorporated, and a spongy dough begins to form. 4. Let rest for 5-10 minutes on counter, while mixing the boiling broth ingredients in a pot.5. Mold the seitan dough into a loaf shape, and place into the cold boiling broth, making sure not to crowd. Bring to a boil.6. Once boiling for 5-7 minutes, bring heat to low, and allow to cook in the simmering broth for 20-30 minutes. 7. Once done, let the seitan cool before slicing it into strips or steaks, depending on your intended recipe.

Now you have seitan! It can be baked, broiled, fried…the possibilities are endless! Pan-frying tends to provide the best texture, giving a slightly crispy outside and juicy inside. In the end, your seitan should be meaty, dense, and full of flavor! The best part about making homemade seitan is that there are no rules. You can add your favorite seasonings and liquids to make the seitan taste however you like! So get frisky, and make an Indian seitan with curry and fresh garlic. Or go Italian by using a tomato puree and basil and oregano! There is no limit to what can be done with seitan, so experiment and have fun!