From wheat to meat, seitan is a plant-based protein stealing the spotlight from soy and other legumes.
It’s one of my favorite plant-based proteins.
What Is Seitan?
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Traditionally, seitan was made by combining wheat flour with water and kneading it into a dough.
Once the dough forms, the starch is washed away, leaving a mass of gluten behind.
Then the seitan would be cooked, often by poaching it.
On its own, seitan has a neutral flavor.
Some people say its taste resembles a piece of unseasoned chicken breast or a portobello mushroom.
And unlike animal sources of protein, you get a little bit offiberin seitan, too.
Protein in Seitan
You may be surprised to learn that seitan rivals animal-based protein sources.
But there is a downside to seitan.
Another thing to watch out for is that store-bought flavored seitan may have added salt and sugar.
Look for a product with lower added salt and sugar ormake your own.
Seitan can also be made with bean, lentil or chickpea flour.
I enjoy eating seitan as “mock duck.”
Simply season it with your favorite savory spices, sauces or marinades as you would any meat.
Seitan vs. Tempeh
Seitan and tempeh are two different foods.
Both foods may have a similar white-to-beige-colored appearance.
Still, when taken apart, seitan resembles the look of cooked meatloaf or sausage.
In contrast, tempeh has layers of soybeans stacked on top of one another.
The two foods also have different flavor profilesseitan is mild, while tempeh is nutty and earthy.
Both seitan and tempeh can be healthy protein sources, but not everyone should include them in their diet.
On the other hand, people with celiac disease or gluten sensitivity should avoid seitan but could include tempeh.
Seitan is simple to make at home with vital wheat gluten.
Some seitan is not pure wheat gluten but could have other ingredients like beans, lentils and chickpeas.
Finally, if you have celiac disease or gluten sensitivity, explore other plant-based protein options for your meals.
Frequently Asked Questions
Like any food, seitan can be a part of a balanced meal pattern.
On its own, without any flavoring agents, seitan is a low-carb, low-fat, high-protein food.
Store-bought seasoned seitan could have added fat, salt and sugar, which can change its nutritional profile.
Seitan is made of wheat flour combined with water.
Both seitan and tofu are plant-based proteins.
Seitan is considered a meat analog that offers a similar texture to meat.
In addition, iron found in animal-based products is generally more easily absorbed than iron from plant-based foods.
Meat typically also has more fat than seitan.
Nonetheless, both foods can be a part of a balanced meal patternhow they are prepared matters more.
Seitan is essentially wheat gluten.
