When we first transitioned to plant-based eating, my husband struggled with giving up meat. So, I tried buying seitan protein at the store. Although I wasn't initially a fan, since all the store-bought seitan was full of oil, I tried to make my own seitan recipe.
However, my oil-free seitan protein is delicious, easy to make, and one recipe makes multiple meals. It's basically soy-free, nut-free, vegan wheat meat.
But, seitan is NOT GLUTEN FREE, so if you have gluten issues, stay clear of this recipe. Personally, I prefer Bob's Red Mill Vital Wheat Gluten. In fact, I like all Bob's products; I think Bob is "the bomb."
Even though my husband welcomed a new, healthy lifestyle, I think he misses his meat deep down. He says he is "plant-based," not vegan, which is his way of saying it's all about "health and not about politics." Did I mention he likes my cooking?
Initially, I think he changed his diet because he likes to eat and loves my cooking. Regardless of his reasoning, I can't complain. He eats everything I make, and I'm grateful he adapted his eating, so he lives as long as I plan to.
WHAT IS SEITAN PROTEIN?
Similar to meat, seitan protein packs a lot of protein as well as amino acids. For instance, in a 3 ounce serving of seitan, a serving contains 20 grams of protein, 1.5 grams of fat, and only 130 calories. So, for all those vegan skeptics out there who question where we get our protein, seitan provides 20 grams of protein.
I make "Reuben meat," "roast beef," Vegan Turkey, and the list goes on.
ISN'T SEITAN FAKE MEAT?
Personally, I'm not a "fake meat" fan in terms of purchasing frozen, processed, prepared "fake meat." I do, though, enjoy seitan from time to time if I make it homemade.
Since most seitan recipes contain oil, I replace the oil with aquafaba, the fluid in the chickpea can. It acts as a binding agent, similar to oil, without the fat. Adding quinoa also provides texture and additional protein.
Although seitan takes a while to make, it is mostly due to waiting time rather than a complicated process. I use my Ninja Food Processor with the bread blade, all in one bowl.
HOW TO MAKE SEITAN PROTEIN
Since I add quinoa to my recipe, it adds additional protein as well as a secondary binder. And, it's all made in the food processor with one blade.
- Vital Wheat Gluten
- Cooked Quinoa (I used red quinoa, but any color works)
- Nutritional Yeast
- Aquafaba Fluid
- Pure Maple Syrup
- Garlic Powder
- Liquid Smoke (I like Hickory flavor, but Mesquite works as well)
Making the seitan protein, however, is a process.
First, using the food processor's bread blade is essential since seitan is flour, and technically we are making bread.
Once mixed, the ingredients form a dough, which is then shaped into a long loaf shape. Next, the loaf is wrapped in aluminum foil and steamed for 1 hour.
The next step is to cook the seitan a second time in the oven.
Now, it's time to slice the seitan into thin slices and marinate for your favorite recipes.
- Setian can be frozen in a marinade or sliced for later marinating.
- Slice and serve as is on a sandwich
- Marinate in pickle juice and beet juice to use as a Reuben sandwich meat (grill or reheat on the stove)
- The possibilities are endless.
So, if you miss a Philly cheesesteak sandwich, a meaty Reuben, or a BBQ seitan sandwich, given Setian protein a try!
IF YOU ENJOY HEALTHIER VEGAN MEAT OPTIONS, CHECK OUT THESE RECIPES
- Vegan Turkey
- Tofu Burger
- Lentil Burgers
- Meatloaf Meatless
- Beet Burger
- Tempeh Reuben
- Buffalo Chicken Dip
- Chicken Salad
Kathy's Oil-Free Mega Protein Seitan
- 2 ¾ cups Vital Wheat Gluten
- 2 cups Water
- 1 cup cooked Quinoa
- ½ cup Nutritional Yeast
- ¼ cup Aquafaba
- 1 Tablespoon Pure Maple Syrup
- 1 teaspoon salt
- 1 teaspoon Paprika
- 2 teaspoons Garlic Powder
- 2 teaspoons Liquid Smoke
- 1 teaspoon Pepper
- Add ½ cup quinoa and 1 cup water to a small saucepan.
- Cover, and reduce heat to simmer.
- Cook 25 minutes.
- Remove from heat.
- Uncover, and fluff with a fork
- Set aside.
Prepare Seitan Dough:
- Pre-heat oven to 350 degrees.
- Use a food processor with a BREAD BLADE.
- Add one cup of water first; this will ensure the ingredients mix well together.
- Next, add the vital wheat gluten.
- Add quinoa and all other ingredients.
- Top with the second cup of water.
- Using the "dough" setting, start the food processor.
- When mixed thoroughly, the dough will gather in the middle in a large ball-like shape.
- Remove dough and place it on a flat surface.
- Shape into a long log.
- Wrap the dough log in aluminum foil and tent at the top and on the sides.
- Place aluminum foil-covered log into a vegetable steamer.
- Steam for 1 hour.
- When done steaming, carefully remove the seitan, cover in aluminum foil, and place on to a baking sheet.
- Cook at 350 degrees for 45 minutes.
- Remove from oven.
- Place on a cooling rack until cool enough to touch the foil.
- Remove foil.
- Let cool.
- When cooled, slice thin and store in a sealed container.
- Now, you can marinate it as you wish. I will share my favorite marinades and recipes.
- Wait until cool before slicing or store whole until you are ready to slice.
- It will stay fresh in a refrigerator for one week, or you can freeze until you plan to use it.
WHAT IS SEITAN PROTEIN?Similar to meat, seitan protein packs a lot of protein as well as amino acids. For instance, in a 3 ounce serving of seitan, a serving contains 20 grams of protein, 1.5 grams of fat, and only 130 calories. So, for all those vegan skeptics out there who question where we get our protein, seitan provides 20 grams of protein.
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂