Seitan aka. Wheat Meat

What is it?

A month ago, I’d never heard the word seitan (pronounced SAY-tan), but as plant-based eating becomes more and more popular, my interest in high protein plant-based foods is also at its peak. I’ve done looking around and asking, and it turns out that while some form of wheat meat has been around for centuries, seitan itself is a more recent development; made from wheat, it has almost nothing in common with flour or bread. Instead, it’s prepared by rinsing away the starch from wheat dough, leaving only the high-protein gluten behind (vital wheat gluten).  Seitan is a meat-like substance that is made from vital wheat gluten, water and spices.   Some ingredient labels will refer to seitan as simple vital wheat gluten because that is the main ingredient in it. Many plant-based recipes will call for seitan to be used in similar ways as tofu. It can be cut to nearly any shape or size and adapts to just about any flavour.  It is a popular meat substitute for vegetarians and vegans and as you may have already guessed, seitan is the base of many commercial products like those branded, Tofurky. Nutrient Values

Seitan is really high in protein and low in carbohydrates and overall calories. It’s not a complete protein as it does not contain all of the essential amino acids. It’s important that plant-based eaters rely on a variety of different protein sources, like grains, beans and nuts in order to meet all their nutrient needs – and not just seitan.  With that said, seitan is an excellent protein source with approximately 46g of protein per half-cup serving.  It’s also high in iron!

Where to Find It

Seitan can be purchased prepared in most health food stores.  It’s usually sold in the refrigerated section in tubs in a similar fashion to tofu.  Commercially made seitan comes in plain or a variety of different flavours.  Seitan can also be purchased online (sometimes as a dry mix).  Commercial seitan products can be heavily processed with large amounts of sodium and other preservatives added.  It’s important to read the labels of store-bought products. Alternatively, you can make seitan yourself.

Cooking Seitan

Seitan always needs to be cooked.  Just like meat products, it can be pan-fried, stir-fried, simmered, grilled, baked or small bits can be tossed into just about any vegetarian curry, stew or soup to add a protein-boost.  The uses use of seitan are limited only by your own creativity.