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Main mealVegetarianBalancedVeganLegumes€€

Homemade Basic Seitan

Name: Homemade Basic Seitan
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 4
Ingredients: 250 g SEITAN WHEAT PROTEIN CUBED, SEITAN; 2 tbsp NUTRITIONAL YEAST; 1 tsp Spices, garlic powder; 1 tsp Spices, onion powder; 0.5 tsp Spices, pepper, red or cayenne; 250 ml Soup, SWANSON, vegetable broth; 2 tbsp Soy sauce made from soy (tamari); 1 tbsp Oil, olive, extra virgin

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 time15 min

Cook time45 min

Total time60 min

Servings4

Recipe

SEITAN WHEAT PROTEIN CUBED, SEITAN250 gNUTRITIONAL YEAST2 tbspSpices, garlic powder1 tspSpices, onion powder1 tspSpices, pepper, red or cayenne0.5 tspSoup, SWANSON, vegetable broth250 mlSoy sauce made from soy (tamari)2 tbspOil, olive, extra virgin1 tbsp

Large mixing bowl,Steamer or pot with a steaming rack,Aluminum foil or parchment paper,Fork

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

1In a large bowl, mix the dry ingredients: vital wheat gluten, nutritional yeast, garlic powder, onion powder, and smoked paprika.
2In a smaller bowl, prepare the wet ingredients: mix the vegetable broth base with tamari and olive oil.
3Pour the wet ingredients into the dry ones. Stir with a fork or spoon until a thick, elastic mass forms.
4Knead 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.
5Shape the seitan into a loaf or cut it into smaller steaks. Wrap each piece tightly in parchment paper or foil.
6Bring water with bay leaf to a boil in a pot and set up a steaming rack. Steam the seitan for 45 minutes.
7After 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.