Seitan
Varieties
Prepared seitan chunks are available refrigerated or frozen, or sometimes packaged in a marinade or light broth. Seitan is sometimes sold in jars. Packaged dry mixes are also available, in which the starch and bran have been removed from the wheat flour, leaving the powdered wheat gluten. The dry mixes are less expensive than the prepared seitan and are faster and easier to prepare than seitan made from scratch.
Preparation, Uses, & Tips
Seitan can be prepared from scratch using whole-wheat flour. The flour is mixed with enough water to make into a dough that is then kneaded in water and rinsed to remove the starch and the bran. The protein, or gluten, remains and is then simmered in a broth flavored with soy sauce to become seitan. The longer the gluten simmers, the firmer it becomes. Seitan can then be sliced for sautés or stir-fries, diced into stews, soups, or casseroles, or formed into roasts. People who are allergic to wheat or wheat gluten should avoid seitan.
Storing
Prepared seitan can be stored in the freezer for up to six months or in the refrigerator for up to one week.
Nutrition Highlights
Seitan, 1/3 cup (30g)
- Calories: 160
- Protein: 23g
- Carbohydrate: 11g
- Total Fat: 0.5g
- Fiber: 2g