Seitan
Image: Tomasz Sienicki · CC BY 4.0
A plant-based protein source with a fibrous, meat-like texture, made by boiling and cooking the gluten separated from wheat flour by washing out its starch. Used in place of meat for centuries in East Asian Buddhist cuisine.
What Is Seitan?
Seitan is a plant-based protein source made by kneading wheat flour with water, washing out the starch to separate pure gluten, then boiling and cooking it. Also known as "wheat meat," it has been used as a meat substitute for centuries in East Asian Buddhist monastery cuisine.
Unlike tofu and tempeh, it has a fibrous, shreddable texture that gives it a meat-like chew, making it a popular meat substitute in vegan/vegetarian cooking.
Nutritional Value of Seitan
100 grams of cooked seitan contain approximately 120 kcal of energy, along with high plant-based protein and low fat. Values vary by recipe and are approximate.
How Should Seitan Be Consumed?
Seitan is consumed as part of a balanced diet, as a plant-based protein source alongside other food groups.
This information is general; seitan is a food, not a substitute for medical treatment. People with celiac disease and gluten sensitivity must strictly avoid seitan, as it is nearly pure gluten.
How to Choose Seitan?
Good seitan is light to dark brown in color, with a fibrous-firm texture and a mild, neutral grainy smell.
- The color should be light to dark brown
- The texture should be fibrous-firm and not fall apart
- The smell should be mildly grainy-neutral, not sour
How to Store Seitan?
Seitan can be stored in its own liquid in a sealed container in the refrigerator for a few days; it can last for months in the freezer.
Using Seitan in the Kitchen
Seitan is most commonly used in place of meat in sautés, stir-fries, and stews; with a good marinade it easily adapts to different flavor profiles.
Frequently Asked Questions
What is the difference between seitan and tofu?
Tofu is made from soybeans, while seitan is made from wheat gluten; seitan offers a more fibrous, meat-like texture, while tofu has a softer, more neutral texture.
Can seitan be made at home?
Yes; wheat flour is kneaded and its starch washed out under water, and the remaining gluten can be prepared by boiling it in a seasoned broth.
Is seitan available in Turkey?
It can be found at places selling vegan products and in the plant-based products section of some large supermarkets, and is becoming increasingly widespread.