Ground "Meat" Seitan

V DF VG NF SF Jan 25, 2024

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I'm not vegan, I'm just trying to get through my 4 lb bag of Vital Wheat Gluten without baking enough bread to feed an entire village. This meatless protein option isn't some ultraprocessed fake meat. It's a great way to mix it up, and can be used in any way you would typically use ground meat. Mix it into a rice and vegetable bowl, serve a sauce over it with vegetables, make tacos, the possibilities are endless.

DRY
- 1 cup (120 g) Vital wheat gluten
- 7 tbsp (35 g) Nutritional yeast
- 2 tsp (6 g) Chili powder
- 2 tsp (6 g) Paprika
- 1 tsp (3 g) Onion powder
- 1 tsp (3 g) Black pepper, ground
- 1/2 tsp (3 g) Salt

WET
- 3/4 cup (180 g) Low sodium vegetable broth
- 2 tbsp (30 g) Soy sauce, low sodium, gluten free

BOIL
- 4 cup (960 g) Water

1. In a large bowl, combine together dry ingredients - vital wheat gluten, nutritional yeast (or grated cheese), chili powder, paprika, onion powder, black pepper, and salt

2. In a mason jar, add the broth and soy sauce, cover, and shake. In place of 3/4 cup vegetable broth, you can use 3/4 cup water + 3/4 tsp bouillon powder. Pour into the dry bowl, and mix to form a dough

3. Knead in the bowl for a few minutes, or until the dough becomes elastic. Shape into a large ball

4. In a large pot, bring water to a boil. Here, I used broth, and it was too salty. Don't make the same mistake, cook it in water

5. Break the dough into smaller "meat" balls, so that way they're submerged in the pot. Reduce to medium heat, cover, and cook for about 45 minutes, mashing occasionally with a wooden spoon. Most of the water will have cooked off

6. When done cooking, remove from the pot and let it cool. You should now have a ground meat substitute that can be used in place of meat in most recipes

7. You can also make baked seitan if you want to have a sliced "meat", instead of using the stovetop for ground "meat". Make the dough the same with the dry and wet ingredients listed above, but omit the water that's used for boiling. Line your pan with parchment paper, lightly grease with oil, and evenly press in the dough. I baked a half batch in a glass meal prep container, which is 6.2x4.5", but you can use a standard 9x5" bread pan for a whole batch. Bake at 325F for 1 hour

https://www.poormanprotein.com/recipes/seitan

Description

 I'm not vegan, I'm just trying to get through my 4 lb bag of Vital Wheat Gluten without baking enough bread to feed an entire village. This meatless protein option isn't some ultraprocessed fake meat. It's a great way to mix it up, and can be used in any way you would typically use ground meat. Mix it into a rice and vegetable bowl, serve a sauce over it with vegetables, make tacos, the possibilities are endless.

Time

Prep Time:

15 minutes

Cook Time:

45 minutes

Total Time:

1 hour

Cost

Total Cost:

Cost per Serving:

$1.04

Ingredients

Serving(s)

Dry

1 cup Vital wheat gluten
7 tbsp Nutritional yeast
2 tsp Chili powder
2 tsp Paprika
1 tsp Onion powder
1 tsp Black pepper, ground
1/2 tsp Salt

Wet

3/4 cup Low sodium vegetable broth
2 tbsp Soy sauce, low sodium, gluten free

Boil

4 cup Water

Instructions

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1. In a large bowl, combine together dry ingredients - vital wheat gluten, nutritional yeast (or grated cheese), chili powder, paprika, onion powder, black pepper, and salt


2. In a mason jar, add the broth and soy sauce, cover, and shake. In place of 3/4 cup vegetable broth, you can use 3/4 cup water + 3/4 tsp bouillon powder. Pour into the dry bowl, and mix to form a dough


3. Knead in the bowl for a few minutes, or until the dough becomes elastic. Shape into a large ball



4. In a large pot, bring water to a boil. Here, I used broth, and it was too salty. Don't make the same mistake, cook it in water


5. Break the dough into smaller "meat" balls, so that way they're submerged in the pot. Reduce to medium heat, cover, and cook for about 45 minutes, mashing occasionally with a wooden spoon. Most of the water will have cooked off


6. When done cooking, remove from the pot and let it cool. You should now have a ground meat substitute that can be used in place of meat in most recipes



7. You can also make baked seitan if you want to have a sliced "meat", instead of using the stovetop for ground "meat". Make the dough the same with the dry and wet ingredients listed above, but omit the water that's used for boiling. Line your pan with parchment paper, lightly grease with oil, and evenly press in the dough. I baked a half batch in a glass meal prep container, which is 6.2x4.5", but you can use a standard 9x5" bread pan for a whole batch. Bake at 325F for 1 hour

Nutrition Facts

------------------------------------------

Servings: 4

Calories: 164

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Total Fat: 1.0g (1 %)
 Saturated Fat: 0.2g (1 %)
 Polyunsaturated Fat: 0.5g
 Monounsaturated Fat: 0.1g
Cholesterol: 0mg (0 %)
Sodium: 809mg (35 %)
Total Carbohydrate: 10.5g (4 %)
 Fiber: 3.5g (12 %)
 Net Carbs: 7.0g
 Total Sugar: 0.7g
Protein: 28.9g (58 %)

------------------------------------------
Vitamin B12: 33.5mcg (1396 %)
Vitamin D: 0.0mcg (0 %)
------------------------------------------
Calcium: 88mg (7 %)
Iron: 3.38mg (19 %)
Magnesium: 22mg (5 %)
Potassium: 316mg (7 %)

------------------------------------------

Glycemic Index

:

30.7

Glycemic Load

:

3.1

Sources of Inspiration

https://shaneandsimple.com/how-to-make-seitan-at-home-easy-step-by-step-guide/#tasty-recipes-8925-jump-target

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