seitan

Seitan

Seitan, often referred to as 'wheat meat,' is a high-protein, plant-based ingredient made from gluten, the main protein in wheat. It has a chewy, meat-like texture and a neutral flavor that readily absorbs seasonings and marinades, making it a versatile substitute for meat in vegan and vegetarian recipes. Typically beige or light brown in color, seitan can be shaped, sliced, or crumbled to mimic various meat cuts, making it a popular choice for those seeking hearty, protein-rich alternatives to animal products.

Common Uses

  • Use seitan as a meat substitute in stir-fries, where its chewy texture pairs well with vegetables and flavorful sauces.
  • Grill or pan-fry seitan steaks for a vegan-friendly alternative to traditional meat dishes.
  • Incorporate seitan into soups and stews to add protein and a hearty texture.
  • Shred or slice seitan to make vegan tacos, fajitas, or wraps with bold seasonings.
  • Use seitan as a filling for sandwiches or burgers, seasoned and cooked to mimic deli-style meats.
  • Add seitan to curries or casseroles for a protein-packed, satisfying meal.

Nutrition (per serving)

Calories

370.0kcal (18.5%)

Protein

75.0g (100%)

Carbs

14.0g (5.09%)

Sugars

0.4g (0.8%)

Healthy Fat

1.0g

Unhealthy Fat

0.3g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • High in protein, making it an excellent meat alternative for vegetarians and vegans.
  • Low in fat, supporting heart health and weight management.
  • Contains essential minerals like selenium and iron, which are vital for energy and immune function.
  • Free from cholesterol, promoting cardiovascular wellness.
  • Versatile and satisfying, helping to reduce reliance on processed foods.
  • Can be a good source of fiber when paired with whole grains or vegetables.

Storage Tips

Store seitan in an airtight container in the refrigerator to maintain freshness for up to 5-7 days. If you have unopened packaged seitan, keep it in the fridge until the expiration date. For longer storage, seitan can be frozen in a sealed freezer-safe bag or container for up to 3 months. Thaw frozen seitan in the refrigerator overnight before use. Avoid leaving it at room temperature for extended periods to prevent spoilage.

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