Seitan (Say-tan)

Sounds like Satan, tastes like meat. Well, it tastes like meat to someone who hasn’t eaten it in almost 9 years, but regardless, this recipe is a great substitute for those who used to enjoy meat. With Christmas fast approaching, I thought I’d share this recipe as another Turkey alternative, though I am very happy to see that there are so many alternatives to choose from this year.

My first taste of seitan was whilst backpacking in Vietnam, in a restaurant called Nhà Hàng Chay Ngọc Thọ (try and pronounce that), in Ho Chi Minh City. The food was incredible; the texture and taste of their ‘seitan wings’ was so close to meat, I could hardly believe they were vegan (I triple checked and they were, don’t worry).

So, as well as an appreciation for my experiences in Vietnam and the different sights, sounds and cultures, I came home with a new appreciation of food, and was eager to try new recipes from my trip.

The rice paddies of Sa Pa, Northwestern Vietnam

I made this wheat-meat recipe for my boyfriend for the first time earlier this year, as he’d been craving chicken schnitzel for a couple of weeks. I made it partly in fear that he’d revert back to his carnivorous ways, but I didn’t hold out much hope (I’ve tried to convert many people with fake meat, and usually had the opposite effect). To my surprise and relief, it completely satisfied his cravings. Me on the other hand, I ate so much of it in one sitting I may have developed a slight gluten intolerance. If you’re coeliac, look away now, this is not the recipe for you! But if you love gluten, then you’ll love the versatility of this meat substitute. You can enjoy it as a schnitzel, with roast dinners, in sandwiches, as party food, or just straight out the fridge on your way to bed as I usually do.

Ingredients

For the dough

• 2 1/2 cups of Vital Wheat Gluten Flour (I buy mine from Amazon)
• 3 tsp of yeast flakes (You can find these in Holland & Barrett)
• 1 cup vegetable stock (I use 1 tsp vegan Bouillon powder, available from Holland and Barrett, mixed with water)
• 1/4 cup soy sauce
• 4 tbsp lemon juice
• 4 cloves of crushed garlic
• 1/2 tsp grated ginger

For the broth

• 4 cups vegetable stock
• 4 cups water
• 2 tbsp soy sauce

Method

1. Put all the ingredients for the dough in a large bowl and mix well with your hands until combined and a dough is formed.
2. Knead the dough for 3 minutes.
3. Break the dough into two pieces and knead each one for a further 3 minutes. Then form each piece into a ball.
4. Put all the ingredients for the broth into a large saucepan. Bring to the boil and then simmer on a low heat.
5. Place the 2 balls of dough carefully int the liquid and simmer for 45 minutes. Turn over halfway through. Take off the heat and leave for 15 minutes.
6. Take the balls out of the broth and slice into whatever size or shape you’d like. Fry on all sides until the outside is crisp.

Health Benefits

Seitan is low in calories and high in protein. It’s also a good source of selenium and iron. We need protein for our bodies to build and repair tissues, healthy hormone and enzyme function, and to keep our bones and muscles healthy.  We need selenium for healthy thyroid and gland function, DNA production and to help protect our bodies from damage caused by free radicals and infection. And we need iron to help oxygenate our blood.