Seitan made with Vital Wheat Gluten Recipe | Elephantastic Vegan (2024)

FAQs

Is seitan made from vital wheat gluten? ›

Seitan is a “wheat meat” made from vital wheat gluten. It's high in protein, low in fat, and cheap to make. It's a great substitute for meat, fish, or chicken.

While seitan is a versatile plant-based protein, people with celiac disease, non-celiac gluten sensitivity, or gluten allergy should avoid it.

“Eat it sparingly,” he says. “It's not necessarily a once a day thing, and if you think you need a plant-based option I'd actually suggest tofu over seitan.” That said, Mora says there's no denying that folks can benefit from adding seitan to their menu—especially since it comes in a variety of flavor profiles.

Homemade seitan is a lot easier to make that you might think! It's also a lot cheaper than store-bought, and tastes so much better. You'll need less than 10 ingredients to make this delicious meat substitute. It's super versatile and can be used in many different vegetarian and vegan dishes as the main protein source.

In those with celiac disease or gluten intolerance, eating seitan can cause adverse side effects like swelling, abdominal pain, diarrhea and cramps. It's also not considered a complete protein and needs to be paired with a well-balanced diet to ensure you're getting the amino acids that you need.

Is Seitan Healthy? In many ways, yes, seitan is quite a healthy option. The seitan nutrition facts are hard to argue with: notable amounts of protein, iron, calcium, selenium, phosphorus, and B vitamins. This combination of macro- and micronutrients can result in some pretty impressive health benefits.

However, while seitan is an excellent plant-based protein alternative, tofu is a complete protein (seitan lacks the amino acid lysine). Unseasoned tofu is typically lower in sodium than store-bought seitan, which can be processed with salt, sugar or other flavors added.

For most people, gluten does not cause inflammation and there is no need to avoid it. Many gluten-containing foods should be eaten as part of a healthy diet and may reduce inflammation in the body.

Some people may have gluten sensitivities or allergies, and seitan is not suitable for them. Additionally, consuming seitan in excessive amounts may lead to an imbalance in nutrient intake, as it is primarily a protein source and lacks other essential nutrients found in a well-rounded diet.

Nutrition and Protein

Seitan is highest in calories and protein, as its main ingredient is vital wheat gluten, which has a similar nutritional profile to protein powder. Tempeh is high in protein, vitamins and minerals, but also low in sodium and carbs.

Why does seitan make me gassy? ›

There's some evidence in medical research that wheat gluten may increase the permeability of your intestines, leading to what some health authorities call "leaky gut syndrome." If you find you experience bloating, gassiness, or other digestive symptoms after eating seitan, you may want to avoid it next time.

What are the worst foods for high cholesterol? Red meat, fried foods, and baked goods are notorious for raising levels of low-density lipoprotein (LDL) cholesterol, the sticky kind that builds up in artery walls.

Tempeh's flavor is often compared to that of mushrooms. Its slightly nutty and savory flavor, making it ideal when adding to recipes like teriyaki bowls, salads and curry. Seitan's taste is a bit more savory, with a taste closer to a portobello mushroom or bland chicken.

Boiling seitan makes it have a brainy spongey texture, frying seitan (without first steaming it) makes it rubbery and spongey, baking it makes it dry and rubbery. Steaming seitan, on the other hand, will yield the perfect meaty, juicy, chewy, yet tender seitan every single time.

Cover each container tightly with a lid and store the seitan in the fridge for up to ten days, or in the freezer for up to six months.

Because it's made of gluten, people with celiac disease should avoid seitan at all costs, as well as people with a gluten sensitivity. For those who can tolerate gluten, however, it is a tasty and versatile low-calorie, low-fat, low-carb source of plant protein.

Is Vital Wheat Gluten the same as Gluten Flour? Yes, vital wheat gluten and gluten flour are essentially the same things. The names are used interchangeably. But do remember that you cannot completely replace vital wheat flour in place of regular flour in any baking recipe.

Vital wheat gluten is often used by commercial bakeries to produce light textured breads, and can easily put the home bread baker on a par with the professionals. Vital wheat gluten is also a staple ingredient for meat and meat substitutes. It acts as a binder for meatballs, meatloaf, veggie burgers and tofu alike.

Because seitan contains gluten, it should not be enjoyed by individuals with a gluten allergy. If you have celiac disease or gluten sensitivity, then seitan is not the meat alternative for you. Instead, we recommend munching on other plant-based meat alternatives like tofu, tempeh and legumes.