Living a vegan lifestyle has multiple benefits including kindness for animals, helping the environment, and reducing your risk of certain health problems. Vegans can eat a wide variety of fruits, vegetables, and plant proteins that make for a healthy, nutrient rich diet. But while plants taste great, there is no denying that the smell of a burger from your once favorite burger joint makes your mouth water. Vegans choose to abstain from animal products for various reasons, but that doesn’t mean they don’t miss the taste of meat. The solution? Vegan meat that tastes exactly like real meat, also known as Seitan.
What is Seitan?
Seitan is a plant-based meat alternative made from wheat gluten that has a stretchy, meat-like texture. It tastes bland on its own but absorbs flavorings and sauces pretty well, making it a versatile meat substitute. Making seitan is a lengthy process that involves removing the starch from dough until all that’s left is the gluten protein. You can make seitan using any kind of flour with a protein or gluten content above 10 percent. This includes your everyday all-purpose flour, bread flour, or whole wheat flour. While seitan is made from flour, it is low in carbohydrates and high in protein, making it an even more satisfying meat alternative. However, the protein in seitan is what is known as an incomplete protein, meaning it doesn’t contain all the essential amino acids. If you are eating seitan as your main source of protein, be sure to include complete proteins like legumes, soybeans, and nuts in your diet as well.
How Do You Prepare Seitan at Home?
To make seitan at home you will need:
- 6 cups of flour (like any of the flours mentioned above)
- 2 cups of water
Step 1: Mix your 2 cups of water into the 6 cups of flour in a bowl. Use your hands to mix the water in thoroughly until the water and flour form a dough. Continue to knead your dough for 10-15 minutes. If the dough is too dry, add a little bit of water. If it is too runny, mix in a little more dough.
Step 2: Soak your dough mixture in cool water for an hour in order for the gluten strands to form.
Step 3: After your dough has soaked for an hour, discard the water. Rinse your dough mixture of starch by kneading and stretching the dough in cool clean water until the water becomes milky. Discard the water and then repeat the process until the water is clear or slightly cloudy.
Step 4: Once the dough is cleaned of its starch, let it sit for 20 minutes at room temperature.
Step 5: Congratulations, you’ve made seitan! Now you can bake, boil, pan fry, or cook it any way you would normally cook your meat with your preferred seasonings.
The Takeaway
Seitan is a great vegan meat option if you’re looking for versatility and high protein content. Though it can be a lengthy process, it’s relatively easy to make on your own at home. If you’re not up to the challenge of making seitan by yourself or simply prefer to save time, you can buy seitan from most health food stores near the vegan meat section. There are even vegan brands that make seitan jerky snacks that are a tasty option for when you’re on the fly. Seitan is a fun way to experiment with meatless food options, just make sure you are eating a balanced diet that includes complete proteins.
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