How to make “seitan”
(also known as wheat meat)
This unique and versatile food is made from wheat and
water! It’s been around for thousands of years. In Japanese, “sei” means
“is” and “tan” means “protein.” Seitan is a complete protein, and with
some creativity and imagination, it can easily replace chicken, beef,
fish, pork...well, everything, actually! And it’s free of cholesterol,
Here are some basic instructions for the “beefy” version.
library and the bookstores for cookbooks with variations. One excellent book that’s out of print but available
at libraries is: How to Make All the Meat You Eat Out of Wheat by Nina &
Prepare a seasoning broth in which to simmer the raw gluten:
4 cups water
1/4-1/2 cup soy sauce
3” piece kombu (dried seaweed)
1/8” slice fresh ginger, cut into 4-6 pieces
1 Tbsp. sesame oil
Combine all ingredients in 4-5 quart sauce pan or stockpot and bring to
boil. Reduce heat and simmer 5 minutes.
Prepare gluten according to the following directions:
2 cups vital wheat gluten or 10 oz. box quick mix (NOTE: This is NOT the
same as High Gluten Flour or Gluten - it MUST say Vital Wheat Gluten on
1 cup cold water or seasoned stock and 1 cup plain soy milk OR you could
use 2 cups water or seasoned stock
Place vital wheat gluten in bowl and add water/stock/milk liquid(s)
all at once (NOT THE SIMMERING BROTH).
Mix vigorously to form dough. When dough becomes thick/stiff, knead by
hand 10-15 minutes.
Let dough rest 5 minutes, then knead again a few times.
Let dough rest 15 minutes.
Tear walnut-size pieces of gluten from formed dough and drop them
into simmering broth (do not allow broth to boil, or texture with be
rubbery), and allow gluten to simmer (on low) for about 2 hours (or
until most of the broth is absorbed). Allow seitan to cool in remaining
broth. It is ready to eat or can be pan fried, deep fried, broiled,
ground or refrigerated. It will keep in the fridge for about a week.
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