Seitan

Seitan, also known as wheat meat, is a popular meat substitute made from gluten, the main protein in wheat. It is not season-specific and can be found year-round. Seitan is highly versatile in culinary uses and is predominantly used in vegetarian and vegan cuisines as a protein-rich alternative to meat. Its texture is dense and chewy, making it suitable for grilling, frying, and simmering in various dishes such as stir-fries, stews, and sandwiches.

Seitan Synonyms

Wheat gluten
wheat meat
gluten meat
simply gluten

Seitan Substitutes

Different Forms/Types of Seitan

Raw

Seitan is often sold in its raw form, which is a dense, chewy mass that can be sliced, chopped, or shaped before cooking.

Ground

Mimicking ground meat, ground seitan can be used in recipes like tacos, bolognese, or as a burger patty base.

Sliced

For convenience, seitan is available pre-sliced, ideal for sandwiches or quick stir-fries.

Flavored

Seitan comes in various flavors, such as smoked, savory, or spiced, to suit different recipes and taste preferences.

Pre-cooked

Some brands offer pre-cooked seitan, which is ready to be heated and served, saving time on meal preparation.

How to Choose Seitan

When selecting seitan, look for products with a firm texture and a consistent color. Avoid seitan that appears discolored or has a slimy texture, as this could indicate spoilage. Check the ingredient list for any potential allergens or additives, especially if you prefer a more natural product. For the best quality, opt for seitan with minimal preservatives and non-GMO ingredients.

Cooking/Prep Tips for Seitan

Seitan, also known as wheat meat, is a versatile plant-based protein that can take on a variety of textures and flavors, making it a favorite among vegetarian and vegan cooks. When preparing seitan, it's important to consider its ability to absorb flavors. Marinating seitan before cooking can infuse it with depth and complexity. Additionally, seitan's texture can be altered by the cooking method; for a firmer texture, seitan can be baked or sautéed, while simmering it in a broth can yield a softer result. For intermediate and expert home cooks, experimenting with glazes or incorporating seitan into stir-fries can showcase its adaptability in various cuisines.

Shelf Life of Seitan

Raw seitan should be stored in the refrigerator and used within a few days of purchase, or it can be frozen for up to six months. Pre-cooked, flavored, and sliced seitan varieties should also be refrigerated and consumed by the use-by date on the packaging. Once opened, store seitan in an airtight container and use within 3-5 days for the best quality. If freezing, ensure the seitan is well-wrapped to prevent freezer burn.

Recommended Brands for Seitan

raw seitan: Upton's Naturals

ground seitan: Beyond Meat

sliced seitan: Tofurky

flavored seitan: Field Roast

pre-cooked seitan: Sweet Earth Foods

Cooking Techniques for Seitan

Baking: Baking seitan allows it to develop a chewy, dense texture. It can be wrapped in foil and baked in a preheated oven at 350°F (175°C) for 20-30 minutes. This method is excellent for making seitan 'roasts' or 'ribs' that can be sliced and served.

Sautéing: Sautéing seitan in a bit of oil over medium-high heat until it's browned creates a satisfying crust and enhances its meaty texture. This method is ideal for stir-fries or when adding seitan to salads or grain bowls.

Simmering: Simmering seitan in a flavorful broth is a traditional method that can impart a variety of flavors. The seitan should be cooked in a broth at a low simmer for about an hour, which will also help to tenderize it.

Popular Seitan Recipes

Seitan Stir-Fry with Vegetables and Teriyaki Sauce
BBQ Seitan Ribs
Seitan Piccata

Seitan Nutritional Information (100g)

fat: 1.9 g
fiber: 0.6 g
sugar: 0 g
protein: 75 g
calories: 370 kcal
carbohydrates: 13.8 g

Flavor Combinations

Seitan pairs well with robust flavors such as soy sauce, ginger, garlic, and sesame oil, which complement its wheat-based taste. It also works well with barbecue and tomato-based sauces, which can provide a tangy contrast. Earthy spices like cumin, smoked paprika, and coriander can enhance seitan's savory qualities, while fresh herbs like parsley, cilantro, or basil can add a refreshing note. Seitan can also be paired with grains or nestled into hearty stews and curries, where it absorbs the surrounding flavors.

Allergen Information

Seitan is made from wheat and should be avoided by individuals with celiac disease or gluten sensitivity. It is essential to read labels carefully and consider cross-contamination risks when preparing meals for those with gluten-related disorders.