Best Vegan Steak Recipe (Seitan) (2024)

FAQs

How to make seitan less rubbery? ›

Boiling seitan makes it have a brainy spongey texture, frying seitan (without first steaming it) makes it rubbery and spongey, baking it makes it dry and rubbery. Steaming seitan, on the other hand, will yield the perfect meaty, juicy, chewy, yet tender seitan every single time.

the ingredients

Vital Wheat Gluten: the main ingredient in vegan seitan steak. It is the protein component found in gluten. It is very protein rich and creates a nice meaty texture. Cannellini Beans: the beans help to add texture and create a softer consistency in the seitan.

soy sauce or tamari - Adds saltiness, umami, and depth of flavor. balsamic and apple cider vinegar - Vinegar rounds out the flavor profile and helps disguise the subtle bitterness of vital wheat gluten. fat - Including a little bit of oil or other fat improves the overall flavor and tenderizes the seitan.

Seitan is high in protein and fairly low in calories, fat, and carbohydrates. It also contains a number of minerals. Compared to beef loin, seitan contains fewer calories and less fat but nearly the same amount of protein. Seitan does contain some carbohydrate, while beef has none ( 1 , 2 ).

Because seitan contains gluten, it should not be enjoyed by individuals with a gluten allergy. If you have celiac disease or gluten sensitivity, then seitan is not the meat alternative for you. Instead, we recommend munching on other plant-based meat alternatives like tofu, tempeh and legumes.

Both seitan and tofu are plant-based proteins. However, while seitan is an excellent plant-based protein alternative, tofu is a complete protein (seitan lacks the amino acid lysine). Unseasoned tofu is typically lower in sodium than store-bought seitan, which can be processed with salt, sugar or other flavors added.

How Often to Eat Seitan. As Churchill pointed out, it's about finding the perfect balance when incorporating seitan into your diet. “Eat it sparingly,” he says. “It's not necessarily a once a day thing, and if you think you need a plant-based option I'd actually suggest tofu over seitan.”

2. An Ultra-Processed Food High in Sodium. Most people aren't making seitan at home, but instead are getting it pre-made from restaurants and grocery stores. These ultra-processed foods tend to be higher in sodium, which can contribute to high blood pressure and a host of other health problems.

For a better flavor and a cheaper price, try washing the flour and make your seitan from bread flour! The brand of bread flour doesn't matter. Choose a high protein flour for a larger yield. You can make this with all-purpose flour, however you will have a smaller yield.

Is it cheaper to make or buy seitan? ›

Because of its meaty texture, seitan can be used in a variety of dishes, from sandwiches and stir-fries to stews and soups. The best part is that making seitan at home is easy, and it's much cheaper than buying pre-made or store-bought seitan.

When it comes to marinating seitan: the longer the better, and if possible marinate the seitan overnight. When this is not possible, grill or fry the seitan first before coating it with the marinade.

If you're wondering what else you can add to seitan to make up for its lack of lysine, it's easy – lentils, beans, tofu, tempeh, nuts and seeds. However, there's no need to combine these foods as a varied diet ensures we get all amino acids we need in a day so don't obsess with complete protein.

The answer is, yes! —as long it's part of a well-rounded diet. A 100g serving of seitan has about 141 calories and 25 grams of protein, making it comparable to the amount of protein in chicken or beef. Because the starches are removed from the wheat when seitan is made, it has very little fat and carbs.

Rich Source of Protein: Seitan has an exceptionally high protein content, making it an excellent source of plant-based protein for vegetarians and vegans. Protein is necessary for tissue growth and repair, immune function support, and muscle mass and strength maintenance.

You Need to Knead

The longer you knead the dough, the more gluten you develop leading to a chewier seitan. If you want a less chewy and more tender seitan, knead it for a shorter period of time.

Unless I state otherwise in a recipe, you better LET IT REST. I often have people message me that the texture of their setian is off/gummy/soft or anything but right, and most of time it is because they did not let it rest. Seitan, much like myself, appreciates a nice long nap.

Knead too much, and your seitan can end up rubbery. Knead too little and it can be too spongy. In our tests, kneading vigorously for 2 minutes and 45 seconds produced a nice meaty middle ground. Make sure you set a timer first.

Unwrap the seitan and place it in an airtight container. Pour in 2 ½ cups of vegetable broth and 2 teaspoons of tamari, then refrigerate the seitan overnight in the marinade. The next day, the seitan will be tender and juicy, perfect for use in various recipes!