15 Amazing Seitan Recipes (2024)

FAQs

What is healthier seitan or tofu? ›

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.

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.

Cover each container tightly with a lid and store the seitan in the fridge for up to ten days, or in the freezer for up to six months. To extend the life of fresh or defrosted seitan indefinitely, boil it in its broth for ten minutes two times a week.

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.

While seitan is a versatile plant-based protein, people with celiac disease, non-celiac gluten sensitivity, or gluten allergy should avoid it.

“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.” That said, Mora says there's no denying that folks can benefit from adding seitan to their menu—especially since it comes in a variety of flavor profiles.

Specifically, they may be quite high in sodium, which represents a problem for people who are trying to lower the salt in their diets. Because seitan depends on added seasonings to deliver flavor, it's important to make sure you aren't sensitive to any of those ingredients if you do have food sensitivities.

Some people may have gluten sensitivities or allergies, and seitan is not suitable for them. Additionally, consuming seitan in excessive amounts may lead to an imbalance in nutrient intake, as it is primarily a protein source and lacks other essential nutrients found in a well-rounded diet.

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.

Wheat gluten proteins are deficient in lysine (an essential amino acid for good health), adding a lysine-rich food like chickpea flour to the mix makes up for this deficiency. When preparing seitan, it's important to flavor both the inside and outside of the dough.

What is the best flour for seitan? ›

Bread flour: 12–16% protein – Fine-grain, unbleached, white varieties are optimal for making seitan. Bread flour is designed to have higher amounts of gluten which is why just about any brand should be a safe bet, though some still may have more than others.

Tempeh's flavor is often compared to that of mushrooms. Its slightly nutty and savory flavor, making it ideal when adding to recipes like teriyaki bowls, salads and curry. Seitan's taste is a bit more savory, with a taste closer to a portobello mushroom or bland chicken.

Divide the dough into two equal logs, and wrap loosely in foil – you want to allow room for the seitan to expand, but to also keep its log shape. Prepare a pot and steamer basket, and place foil-wrapped seitan logs into the steamer basket.

It's possible to overcook the seitan (it can get tough). Rest: After the seitan chicken has steamed, remove the pot from heat, take off the lid, and let them cool for 5 minutes in the foil. They'll settle, so this step is important. After the 5 minutes is up, remove the foil carefully.

On first look, seitan has more protein than most other plant-based options. A serving of seitan has around 21 grams of protein, while an equivalent amount of firm tofu has only 8 grams. But seitan lacks the amino acids lysine and threonine, so it's not a complete protein.

Tempeh has slightly less protein, fewer carbs, and less fat. Compared to tofu, seitan has significantly more protein. Tofu contains 7.6 g per 3.5 oz. serving.

While both ingredients are excellent plant-based meat alternatives, tempeh is commonly considered the healthier option as it's less processed than tofu. That being said, tofu is still excellent for you, and when purchasing either, you must choose products from a trusted source.