Hail Seitan! The New Vegan Meat Alternative That Is Going Viral

28/06/2022

By Lee Nottle

The number of people in the UK switching over the plant-based diets has rapidly increased over the past few years and the rise in popularity of Veganuary every year highlights that many are wary of the effects that meat and dairy have on climate change, our health, and the welfare of animals. The vegan boom has been difficult to ignore with supermarket chains and restaurants massively increasing their meat-free offerings.

Although we may be spoiled for choice, these plant-based substitutions can sometimes be a little on the pricey side, and in response to this many have turned their attention to the almighty seitan. Made up from either traditionally washing the starch from flour or simply using vital wheat gluten flour, seitan is a versatile ingredient that can be used in a variety of tasty dishes. It may surprise you but this recently popular vegan substitute has a long history and has been used as far back as the 6^th century by Buddhists to make the transition to a vegetarian lifestyle easier.

What is Seitan?

Seitan, pronounced "say-tan" or "sey-tahn," is a popular meat substitute made from gluten, the protein found in wheat. Originating from Asia, particularly in China and Japan where it's known as "wheat meat" or "mock duck," seitan has been a staple in Buddhist cuisine for centuries. Its neutral taste and chewy texture make it an ideal canvas for absorbing flavours and mimicking the mouthfeel of meat.

Nutritional Profile

One of the most notable aspects of seitan is its impressive nutritional profile. It's rich in protein, containing roughly 25 grams of protein per 3.5 ounces (100 grams), making it a valuable source of plant-based protein for vegans and vegetarians. Additionally, seitan is low in fat and carbohydrates, making it a suitable option for those watching their calorie intake or following a low-carb diet.

Seitan also provides essential minerals such as iron, calcium, and phosphorus, though its nutrient content can vary depending on the method of preparation and any added ingredients.

Culinary Versatility

One of the most appealing aspects of seitan is its versatility in the kitchen. Its neutral flavor allows it to take on various seasonings and cooking methods, making it adaptable to a wide range of dishes. Here are some popular ways to incorporate seitan into your meals:

Stir-fries and Curries: Add sliced or diced seitan to stir-fries or curries for a protein boost and meaty texture.
Sandwiches and Wraps: Use seitan slices or strips as a filling for sandwiches, wraps, or pitas, along with your favourite veggies and condiments.
Grilled or Pan-Fried: Marinate seitan in your favourite sauce or seasoning and grill or pan-fry it for a delicious and savoury main course.
Stews and Soups: Add chunks of seitan to stews and soups for a hearty and satisfying meal.
Baked Dishes: Incorporate seitan into casseroles, lasagnes, or pot pies for a meaty texture without the meat.

Are there any downsides?

Seitan is mostly comprised of wheat-gluten and, as the name suggests, is not suitable for coeliacs, or those with gluten intolerances. So it is better to stick with substitutes such as tofu, tempeh or soya protein and avoid seitan if you are sensitive to gluten.

The versatility of seitan cannot be understated. Think of any meat substitute you would want to make and the likelihood is that you can make it with seitan. You do not need to look far to find recipes by others that have spent a great deal of time meticulously experimenting to create unbelievable substitutes that would fool even the most stubborn meat-eaters. Just a simple search on social media sites such as Facebook, Instagram and TikTok will provide you with a treasure trove of seitan recipes, varying from deli-style vegan meats to seasonal showstoppers. To get you started, we will be sharing some of our favourite seitan recipes over the coming weeks. Make sure to keep your eyes peeled!

DIY Seitan: Making Your Own

While seitan can be readily found in many grocery stores and health food stores, making it from scratch allows for greater control over the ingredients and flavors. Here are some basic recipes for homemade seitan:

Seitan offers a delicious and nutritious alternative to meat, providing ample protein and versatility in the kitchen. Whether you're a seasoned vegan or simply looking to incorporate more plant-based meals into your diet, seitan is a worthy addition to your culinary repertoire. Experiment with different flavors and recipes to discover the endless possibilities of this versatile vegan meat alternative.