Essential Summer Seitan
By Laura McGuiness
Wheat gluten has been used to create meat analogs in Chinese kitchens since the 6th century. Mainly used to create options for Buddhist monks, wheat gluten was mixed with spices and then either fried, steamed, or baked to create meals for individuals practicing Buddhism. By the 18th century, wheat gluten was being used sparingly in the United States and a century later, the product was well-known among Seventh-day Adventists. Today, most commercial meat analog brands use wheat gluten as a main ingredient in their products and it is an alternative to using soy.
The terms "wheat gluten" and "vital wheat gluten" are now used interchangeably in recipes. Wheat gluten, however, technically refers to the protein found in wheat, whereas vital wheat gluten is the same protein, but in a powdered form. This powder is created by washing wheat dough with water until everything dissolves, leaving only the gluten. While it appears identical to most flours and can be found in the flour aisle of most supermarkets, it is really just powdered wheat protein. Seitan is the name for a meat analog created with vital wheat gluten.
Customizations
- Chickwheat: Chickwheat is a form of seitan that uses both vital wheat gluten and chickpeas. This type of seitan tastes plain and should be seasoned, or sautéed.
- Texture: There are a variety of methods to potentially control the texture of seitan. The final product will be chewier the more you increase the amount of vital wheat gluten in any recipe. If you want more tender seitan, use a smaller amount of vital wheat gluten. Try to handle the dough as little as possible. For a shredded or stringy texture, knead the dough for 3 minutes more than suggested in the recipe.
- Spices: If you decided to eat plain seitan, the product would taste bland with a strong gluten flavor. To cut this flavor, add a teaspoon of apple cider vinegar to the recipe. To season seitan, get creative with spices! For instance, if you are making vegan Italian sausage, you may want to experiment with dried parsley, garlic powder, onion powder, basil, paprika, oregano, and thyme. If seasoning vegan cutlets, you could rifle through your spice drawer for dried mustard, marjoram, rosemary, and lemon pepper. Don't forget that poultry seasoning and most BBQ rubs are vegan!
Tips for Successful Recipes
- Wrapping into Packages: To treat seitan like the priceless gift to vegan humanity that we all know it is, you will be giftwrapping it in aluminum foil prior to steaming. Mold the dough into the desired shape (sausage links, drummies, etc.) and wrap in a single large piece of aluminum foil. Seitan will expand when steamed, and if the edges are not sealed tight, you could have an explosion on your hands. Make sure to fold the edges over each other repeatedly and leave a small amount of room for the seitan to expand.
- Troubleshooting: Seitan can potentially become bready, spongey, or rubbery. Most people attribute an unpleasant texture to either excessive kneading or inconsistent steaming.
Supplies
- Electric Pressure Cooker (i.e. Instant Pot): An electric pressure cooker is a programmable pressure cooker, slow cooker, rice cooker, steamer, and warmer in one. I use the pressure cooker almost exclusively for seitan because I have found it to yield consistent results.
- Steamer Basket: You can also steam seitan using a large pot with 2 or 3 cups of water and a steamer basket. Be sure to refill the water if needed throughout the steaming process to prevent the seitan from unintentionally baking in the pot.
- Heavy Duty Aluminum Foil: Aluminum foil is my top choice when wrapping wheat gluten dough into packages, and I prefer the heavy duty kind so there is less chance of tearing. You may also have success using cheesecloth, parchment paper, or even corn husks.
Buffalo Fried Chick-Un
(Makes 16 chicken drummies)
Chick-Un Seitan
1-1/2 cups vital wheat gluten
1/2 cup all-purpose flour
6 Tablespoons nutritional yeast
2 teaspoons onion powder
2 teaspoons poultry seasoning
1-1/2 cups vegan buffalo sauce (I use Frank's Hot Sauce)
5 Tablespoons tahini (sesame paste)
6 cups low-sodium vegan chicken-style broth
Liquid Dredging
1 vegan egg using egg replacer (see note)
6 ounces unsweetened vegan creamer (such as Wildwood, Silk, Trader Joe's, etc.)
1/4 cup water
1/2 teaspoon Creole seasoning salt
1-1/2 Tablespoons spicy brown mustard
1/4 cup vegan buffalo sauce
Dry Dredging
1 cup all-purpose flour
1/8 cup cornstarch
1 teaspoon black pepper
1 teaspoon Creole seasoning salt
1 teaspoon cayenne pepper
1 teaspoon garlic powder
1 teaspoon smoked paprika
1/2 teaspoon sweet paprika
2 cups canola oil
To prepare the chick-un, combine the wheat gluten, flour, nutritional yeast, onion powder, and poultry seasoning in a mixing bowl. In another larger bowl, combine the buffalo sauce and tahini. Mix the dry ingredients in with the wet and stir with a wooden spoon until combined. Using your hands, knead the dough until it is elastic and stiff.
Using a large pot, bring vegan chicken-style broth to a low boil. With a bench scraper or a very sharp knife, cut the dough into 4 separate pieces and begin tearing off small pieces of seitan. Mold these pieces into nuggets or drummie shapes and place them into the broth, ensuring they are completely submerged. Cook in the broth for one hour at a low boil, stirring frequently. Remove from the broth and place on a wire rack to cool.
To dredge the seitan, mix liquid dredging ingredients together in a small bowl and set aside. Mix dry dredging ingredients together and place next to the liquid mixture. Dip one piece of seitan into the liquid mixture, shake off the excess, and roll in the dry mixture. Repeat with remaining pieces.
Heat a heavy-bottomed pot with canola oil, and using a candy thermometer, heat to 350 degrees. Drop two pieces of seitan into the oil at a time. Keep in mind that frying too many pieces at one time may cause the temperature of the oil to drop and will result in a soggy product. Using tongs, rotate the seitan pieces every 3 minutes or until each side is brown and crisp. Move to a wire rack to drain, then serve immediately.
Note: For the liquid dredge, try products such as Ener-G Egg Replacer, Bob's Red Mill Egg Replacer, and The Neat Egg Natural Vegan Egg Substitute.
| Total calories per drummie: 167 | Fat: 6 grams |
| Carbohydrates: 15 grams | Protein: 13 grams |
| Sodium: 985 milligrams | Fiber: 2 grams |
Seitan BBQ Strips
(Makes 20 strips)
Vegan BBQ Sauce
Two 6-ounce cans no-salt tomato paste
1/2 cup organic sugar
1/3 cup plus 1/2 Tablespoon reduced-sodium soy sauce
1/4 cup apple cider vinegar
3 Tablespoons molasses
1 Tablespoon liquid smoke
8 cloves garlic, minced
3 chipotle peppers in adobo sauce, minced
1 teaspoon adobo sauce
2 Tablespoons chili powder
1 Tablespoon plus 2 teaspoons smoked paprika
1 teaspoon ground cumin
1 cup water
4 cloves garlic
Seitan Strips
1/4 cup reduced-sodium soy sauce
3 Tablespoons nutritional yeast
2 Tablespoons no-salt tomato paste
2 Tablespoons creamy peanut butter without salt
1 Tablespoon red miso
6 cloves garlic, minced
3/4 cup low-sodium vegetable broth
2-1/2 cups vital wheat gluten
3 cups vegan BBQ sauce
2 cups water
8 Tablespoons oil, divided
Blend all BBQ sauce ingredients except garlic in a blender until you reach a smooth consistency. Scrape the sides with a spatula in between pulses. Once you have reached the desired consistency, add the garlic and pulse so you can still see chunks of garlic. Pour into a quart-sized jar and place into the refrigerator to allow the flavors to deepen.
Using a food processor, combine all seitan strip ingredients except the vital wheat gluten and BBQ sauce. Process until you reach a smooth, thick consistency and then pour the wheat gluten into the food processor. Pulse until the mixture comes together into a stiff, elastic ball of dough. If you do not have a food processor, you can knead the wheat gluten into the liquid mixture by hand until a stiff dough forms.
Roll the dough into a 6-inch log and slice it lengthwise four times. (Each piece will be about 3/4-inch thick.) Heat 2 Tablespoons of oil in a skillet over medium-heat and cook the slices on both sides until browned. Once cooked, transfer the seitan to an oven safe baking dish. Repeat process. Mix 1 1/2 cups of BBQ sauce with the water and pour the mixture over the slices. Cover the dish with aluminum foil and bake at 350 degrees for 80 minutes or until the sauce barely covers the seitan.
Using a fork and sharp knife, cut each slice into long strips. Toss the strips in remaining BBQ sauce and either serve hot or refrigerate to serve later. These are great as leftovers because the flavors deepen and the wheat gluten becomes denser and less chewy.
Time-Saving Tip: Buy two bottles of vegan BBQ sauce instead of making your own!
| Total calories per strip: 223 | Fat: 7 grams |
| Carbohydrates: 27 grams | Protein: 14 grams |
| Sodium: 882 milligrams | Fiber: 2 grams |
Shredded Chick-Un Enchiladas
(Makes 12 enchiladas)
Chickwheat
2 cups canned chickpeas
1 cup aquafaba (liquid from the can of chickpeas)
2 Tablespoons vegetable oil
2-1/2 Tablespoons white miso paste
1 Tablespoon reduced-sodium vegan chicken bouillon
1 Tablespoon onion powder
2-1/2 teaspoons garlic powder
1 teaspoon apple cider vinegar
1 3/4 cups vital wheat gluten
3 cups water
Enchiladas
2 Tablespoons vegetable oil
1 onion, diced
2 cloves garlic, minced
3 Tablespoons chili powder
2 teaspoons cumin
One 4-ounce can diced green chiles
6 chipotle peppers, diced
1/4 cup (or more/less to taste) adobo sauce from the chipotle peppers
Two 14.5-ounce cans no-salt diced tomatoes, drained
One 15-ounce can black beans, drained and rinsed
12 corn tortillas
2-1/2 cups enchilada sauce
2 cups vegan Monterey Jack cheese
Blend all chickwheat ingredients except for the vital wheat gluten and water in a blender until you reach a smooth consistency. In a large bowl, combine the vital wheat gluten and liquid mixture using a large wooden spoon. Allow to rest for 15 minutes.
Knead the mixture until it comes together into a stiff, elastic ball of dough. Flatten the dough a bit and place onto a large sheet of aluminum foil. Fold into a rectangular package, being sure to seal each end tightly.
Add 3 cups of water to an electric pressure cooker, insert the trivet or steamer rack, and place the chickwheat package inside. Set for 120 minutes on high pressure cook mode.
Alternatively, fit a steamer basket into a large pot. Boil water under steamer, then place wrapped seitan into the basket and steam, flipping halfway through, for about 90 minues. Make sure the steamer does not run out of water during the boiling process.
When finished cooking, allow the package to cool, unwrap, and use your hands to shred the chickwheat. The shreds can be as big or small as you like.
To assemble enchiladas, heat the vegetable oil over medium-high heat in a large skillet. Add onions and garlic, cook until transparent, and then add chili powder, cumin, green chiles, chipotle peppers, adobo sauce, tomatoes, and black beans. Bring to a boil and then reduce the heat to low. Add the shredded chickwheat and stir until well combined.
Preheat oven to 350 degrees. In a 9 x 13-inch baking dish, spread 1/2 cup of the enchilada sauce. Heat tortillas in the microwave for 30 seconds to make more malleable and begin spooning 3/4 cup of the filling onto a tortilla. Roll it up and place the enchilada seam side down in the dish. Repeat until all are used.
Cover enchiladas with the remainder of the sauce and grate cheese on top. Bake 30 minutes at 350 degrees.
| Total calories per enchilada: 334 | Fat: 9 grams |
| Carbohydrates: 42 grams | Protein: 22 grams |
| Sodium: 1210 milligrams | Fiber: 9 grams |
Honee-Glazed Roast
(Makes 12 slices)
Roast
2 cups pineapple juice
1 cup cannellini beans, drained and rinsed
1/2 cup nutritional yeast
3 Tablespoons reduced-sodium soy sauce or tamari
2 Tablespoons liquid smoke
2 Tablespoons canola oil (or other neutral oil)
2 teaspoons onion powder
2 teaspoons garlic powder
2 teaspoons sweet paprika
2 teaspoons reduced-sodium vegan chicken bouillon
3 cups vital wheat gluten
2 Tablespoons vegan honee (such as BeeFree, Bumble Bloom, or Suzanne's Specialties
Rice Nectar)
3 cups water
Glaze
1 cup organic granulated sugar
1 teaspoon onion powder
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon ground cloves
1/2 teaspoon sweet paprika
Using a blender, blend all roast ingredients except for the vital wheat gluten and vegan honee. Pour the vital wheat gluten into a large bowl, add the liquid mixture, and stir with a large wooden spoon. Knead the mixture until it comes together into a stiff, elastic ball of dough. Mold the dough into a roast-like shape, such as a ball or a log, and place onto a large sheet of aluminum foil. Spread the vegan honee onto the surface of the roast with a pastry brush or your hands, and wrap in aluminum foil. Be sure to seal each end tightly and leave plenty of room on the sides for the seitan to expand into.
Add 3 cups of water to an electric pressure cooker, insert the trivet or steamer, and place the package inside. Set for 120 minutes on the high pressure cook mode. When finished cooking, quick release the pressure and let the package cool. Alternatively, steam on the stovetop using a steamer basket for 90 minutes. When done, unwrap the package and place the roast into a large cast iron skillet or baking dish.
In a large saucepan, combine the glaze ingredients plus 1/2 cup of water from the bottom of the pressure cooker or steamer. Using high heat, bring the mixture to a rolling boil and reduce for 1 minute. Pour half the topping onto the roast and place into the oven with the broiler on high. With the door to the oven open, watch for the glaze to begin bubbling (about 30 seconds) and remove the roast from the oven. Pour on the remainder of the glaze and broil for another 30 seconds.
Let the roast cool for about 5 minutes and then cut into individual slices before the glaze hardens. Allow the glaze to cool for about 20 minutes before eating.
| Total calories per serving: 283 | Fat: 3 grams |
| Carbohydrates: 37 grams | Protein: 28 grams |
| Sodium: 196 milligrams | Fiber: 3 grams |
Maple Breakfast Sausage
(Makes 8 medium-sized sausages)
1/2 cup canned chickpeas, drained and rinsed
1/2 cup low-sodium vegetable broth
1/2 cup nutritional yeast
3 Tablespoons maple syrup
1 Tablespoon reduced-sodium soy sauce or tamari
1 Tablespoon organic brown sugar
1 Tablespoon liquid smoke
2 teaspoons dried sage
2 teaspoons garlic powder
1 teaspoon onion powder
1 teaspoon ground black pepper
1/2 teaspoon fennel seeds
1/4 teaspoon dried marjoram
1/4 teaspoon cloves
1 cup vital wheat gluten
2 Tablespoons canola oil
3 cups water
Using a blender, blend all ingredients except for the vital wheat gluten, oil, and water. Pour the vital wheat gluten into a large bowl, add the blended ingredients, and mix with a large wooden spoon. Knead until it comes together into a stiff, elastic ball of dough. With a bench scraper or a very sharp knife, cut the dough into four separate pieces and then cut each piece in half. There will be eight pieces.
Roll the dough into sausage links and wrap each tightly in aluminum foil, twisting the ends shut. Add 3 cups of water to an electric pressure cooker, insert the trivet, and place the foil packages inside. Set for 45 minutes on high pressure cook mode. When finished cooking, quick release the pressure and let the packages cool. Alternatively, steam on the stove top for 45 minutes.
Pour oil into a large skillet and heat on medium-high heat. Fry the sausage links for 3 minutes on each side or until browned.
| Total calories per sausage: 165 | Fat: 5 grams |
| Carbohydrates: 15 grams | Protein: 17 grams |
| Sodium: 116 milligrams | Fiber: 3 grams |
Laura is a former VRG intern and is working on a library sciences master's degree. She lives in California.
