Discover the seitan: All about vegetable meat and 5 recipes to try their benefits

Welcome dear friends of Paulina Kitchen! Today we put the explorers suit and we will discover the wonderful world of seitan , also known as the "wheat meat" or "vegetable meat .

We are going to learn what it is and how it is prepared , what is done, what are the ways in which you can enjoy, and 5 recipes with seitan to do at home. I invite you to discover the secrets, attributes and tips that will make this food your new best friend in the kitchen.

About Seitán

In a nutshell, this is a wheat gluten -based , the protein that gives its elastic structure to bread. To prepare it, wheat flour is mixed with water to form a dough, which is then rinsed to remove starch, leaving only gluten.

• This gluten is cooked in a broth full of flavors, becoming a firm and chewable "flesh" that can adopt a variety of shapes and textures.

To know what Seitan is, you have to go back centuries in ancient China. It is believed that it was developed by Buddhist monks who were looking for an alternative to meat for their vegetarian diet.

Origins of Seitán

The seitan , also known as "Kofu" in Japan, is essentially wheat gluten. It is said that its origin dates back to Han dynasty, around the seventh century.

• The Buddhist monks, who promoted a vegetarian diet for spiritual and ethical reasons, discovered that when washing wheat flour in water, they could separate gluten from starch. 

This process resulted in a dough rich in protein that could be cooked and seasoned to resemble meat in texture and flavor. Over time, this preparation technique was extended from China to other countries in Asia, including Japan and Korea, where it also became a popular ingredient in vegetarian cuisine .

6 attributes of the seitan

• Fleshy texture : its consistency makes it ideal to use in replacement of meat in different recipes.
• Versatility : It can be fried, roasted, boiled, or the grill.
• It absorbs flavors : This ingredient is like a sponge, absorbing marinades and condiments.
• Vegetable protein : it is an excellent source of protein for vegetarian and vegan diets.
• Under fat : ideal for those who seek healthy options without sacrificing flavor.
• Adaptable: from stews and stews to tacos and sandwiches, its ability to adopt flavors and its fleshy texture is made an incredibly versatile ingredient.

How to make Seitan homemade

If we want to know what the seitan we need to know that they are just a few ingredients: wheat flour, water and a good broth. The key is in kneading the dough to develop gluten and then rinse it properly to eliminate starch.

After kneading the dough pieces are cooked in a broth for about 1 hour and allowed them to cool. After this process you can already prepare innumerable recipes with Seitán . The home version can be kept in the refrigerator between 5 and 7 days , provided it is well stored in a hermetic container and covered with its cooking liquid or a broth to maintain its moisture. If you want to keep it for longer, you can freeze.

The seitan as a good option for your meals

This particular ingredient stands out for its high protein content and low level of fat , which makes it a popular option in various diets. However, being a product derived from gluten, it is not suitable for those who have gluten intolerance or celiac disease.

In addition, unlike meat, this lacks certain essential amino acids, so it is recommended to combine it with other foods such as legumes, nuts or seeds to obtain balanced nutrition.

Seitán and Tofu: similar but different

While the seitan is done from wheat gluten , the tofu comes from soybeans . The Tofu is softer and has a more delicate texture, while the seitan is firmer and chewable. Both are excellent protein sources, but the Tofu is suitable for those who cannot consume gluten . Also the taste of the Tofu is less marked while the seitan has a more pronounced flavor.

5 tips to make seitan at home and not fail

1. Using a good broth : a homemade broth is always better to make a difference in the final taste.
2. Use gluten flour: The most appropriate flour type is wheat gluten flour (also known as vital wheat gluten or gluten flour).
3. Kneading with desire : To develop gluten properly the kneading is key to a good texture.
4. Rinse patiently : it is essential to eliminate all starch for a firm .
5. Marinate before cooking : how this food absorbs flavors, marinating it before cooking it will allow it to have a more intense taste.
6. Try different forms of cooking : you can roast, fry, boil and stew according to the recipe in which you want to implement.

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5 recipes with seitán to enjoy it in all its forms

1. Seitán sauteed with vegetables

Yield: 4 portions
Preparation time: 30 minutes

Ingredients

• 250 g of seitán cut into strips
• 1 red pepper
• 1 green pepper
• 1 onion
• 2 garlic cloves
• 2 tablespoons soy sauce
• Olive oil
• Salt and pepper to taste

Step by step

1. In a pan heat the olive oil and add the peppers, onion and chopped garlic.
2. When the vegetables are tender, add the seitan and the soy sauce. Sauté everything together until it is golden.
3. Salpimentar at ease and serve hot.

2. Seitán skewers to the grill

Yield: 6 portions
Preparation time: 40 minutes

Ingredients

• 300 g of seitan
• 1 yellow pepper
• 1 zucchini
• 1 red onion
• 2 tablespoons of olive oil
• 2 tablespoons of barbecue sauce
• Skewer sticks

Step by step

1. Cut the seitan and the vegetables into large pieces and skewer them in the skewer sticks.
2. Mix olive oil with barbecue sauce and spread skewers.
3. Cooking to the grill until they are brown everywhere. 

3. Seitán stew

Yield: 4 portions
Preparation time: 1 hour

Ingredients

• 300 g of seitan cut into cubes
• 2 potatoes (potatoes)
• 2 Carrots
• 1 onion
• 2 garlic cloves
• 500ml of vegetable broth
• 2 tablespoons of tomato sauce
• Olive oil
• Salt and pepper to taste

Step by step

1. In a saucepan heating the oil and slightly skip the onion and garlic.
2. Add the potatoes and carrots cut into pieces and cook for a few minutes.
3. Add the seitan and the vegetable broth. Cook over low heat for 40 minutes.
4. Incorporate tomato sauce and salt and pepper to taste. Cook 10 more minutes and serve hot.

4. Seitán tacos

Yield: 8 portions
Preparation time: 30 minutes

Ingredients

• 250 g of seitan
• 8 corn tortillas
• 1 avocado
• 1 tomato
• 1 red onion
• 2 tablespoons of fresh coriander
• 1 lemon juice
• Spicy sauce at ease

Step by step

1. Cut the seitan into strips and sauté until golden.
2. Cut the avocado, tomato and onion into small dice.
3. Heat the tortillas in a pan.
4. Place the seitan on the tortillas and add the chopped vegetables.
5. Spray with lemon juice, fresh coriander and spicy sauce at ease.

5. Seitán to Curry

Yield: 4 portions
Preparation time: 45 minutes

Ingredients

• 250 g of seitan cut into cubes
• 1 can of coconut milk
• 2 tablespoons of homemade curry
• 1 onion
• 1 green pepper
• 2 Carrots
• Coconut oil
• Salt and pepper to taste

Step by step

1. In a large pan heat the coconut oil and saute the onion.
2. Add the pepper and carrots in slices.
3. Add the curry and cook for 2 minutes, then add the coconut milk and boil.
4. Add the seitan and cook over low heat for 20 minutes.
5. Salpimentar at ease and serve accompanied by Basmati rice.