Baked Seitan


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If I would have to guess, I would say my kids are about 60% water and 40% seitan.  They LOVE it!  They eat it daily - as a side, in a sandwich - as a main.  

What is Seitan? It’s a Vegan replacement for meat that has an extremely “meaty” texture and tastes great. It’s made from Vital Wheat Gluten and is very high in protein with no cholesterol.

Nutritionally, seitan is a powerhouse. In both quantity and quality, the protein in seitan is similar to that in beef. Sirloin steak and seitan both supply approximately 16 grams of protein per 100-gram (3.5 once) serving, or about 25 percent of the U.S. Reference Daily Intake. This is twice as much as an equal amount of tofu and 40% more than is supplied by two medium eggs. 

Although unseasoned seitan, raw wheat gluten, is low in one essential amino acid, lysine, this is easily offset by cooking it in soy sauce-seasoned broth, or by combining or serving it with lysine-rich foods such as beans. And while the 3.5-ounce sirloin comes with 11.5 grams of saturated fat, 58 milligrams of cholesterol, and nearly 300 calories, seitan contains no saturated fat or cholesterol, and only 120 calories per 3.5-ounce serving.

Mix the dry ingredients and then mix the wet ingredients in another bowl

Baked Seitan Recipe

DRY

2 1/2 c vital wheat gluten

1/2 c nutritional yeast

1 1/2 t. salt

3 t. paprika (smoked or spicy paprika works very well here)

1 t. cumin

1 T. green chilli powder (you can use red too)

3 t. garlic powder

2 t. onion powder

3 t. black pepper

WET

1 1/4 c. of water

2 T. soy sauce

3 T. olive oil

1 small can tomato paste

3 t. veggie worchester sauce (if you are veggie or vegan, make sure you get the vegetarian version - such as Amy's - the original version almost always has anchovies)

Mix the wet into the dry and knead for 30 seconds till it comes into a neat ball.

Roll the ball out into a 9″ or so log and then wrap this in aluminum foil and fold the ends under.

Put the log into a small pan and cook in a preheated oven at 325 for 90 minutes. Take out of the oven and unwrap and let cool completely.

 *Personally adapted from various "Baked Seitan" resources


© the hill family 2013