Low carbVegetarian€€

Homemade Basic Seitan

Prepare the best homemade seitan with our optimized recipe. This basic version of seitan delivers a firm, meaty texture and is the perfect base for any vegan dish with a high protein content.

Prep time
15 min
Cook time
45 min
Total time
60 min
Servings
4

Recipe

SEITAN WHEAT PROTEIN CUBED, SEITAN
250 g
NUTRITIONAL YEAST
2 tbsp
Spices, garlic powder
1 tsp
Spices, onion powder
1 tsp
Spices, pepper, red or cayenne
0.5 tsp
Soup, SWANSON, vegetable broth
250 ml
Soy sauce made from soy (tamari)
2 tbsp
Oil, olive, extra virgin
1 tbsp

Per servingTotal
Calories:163.4 kcal653.4 kcal
Protein:20.6 g82.2 g
Carbohydrates:7 g27.9 g
Fiber:1.3 g5.1 g
Water:66.4 ml265.4 ml
Fat:5.2 g20.7 g
Micronutrients
Sugar:2.1 g8.5 g
Saturated fat:0.6 g2.5 g
Cholesterol:0 mg0 mg
Sodium:895.8 mg3583.1 mg
Potassium:155.8 mg623 mg
Calcium:10.1 mg40.4 mg
Iron:0.4 mg1.6 mg
Magnesium:7 mg27.8 mg
Zinc:0.2 mg0.6 mg
Phosphorus:22.7 mg90.6 mg
Vitamin C:1 mg4.1 mg
Vitamin A:21.8 µg87 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
In a large bowl, mix the dry ingredients: vital wheat gluten, nutritional yeast, garlic powder, onion powder, and smoked paprika.
2
In a smaller bowl, prepare the wet ingredients: mix the vegetable broth base with tamari and olive oil.
3
Pour the wet ingredients into the dry ones. Stir with a fork or spoon until a thick, elastic mass forms.
4
Knead the mass by hand for about 3 minutes. This will develop the gluten bonds, giving the seitan a firm, meaty texture. Don't knead for too long, or it will become too rubbery.
5
Shape the seitan into a loaf or cut it into smaller steaks. Wrap each piece tightly in parchment paper or foil.
6
Bring water with bay leaf to a boil in a pot and set up a steaming rack. Steam the seitan for 45 minutes.
7
After cooking, unwrap the seitan and let it cool completely. Once cooled, the seitan will firm up further. The seitan prepared this way can then be baked, fried, or used in sauces.

Nutritional benefits

Thanks to its exceptionally high content of wheat protein (more than 75% of calories from protein), this dish strongly supports muscle regeneration after intense workouts and is an ideal meat substitute in sports nutrition.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.