6 seitan recipes and tips on where to buy this vegan food

Seitan is a high-protein food that has been shown to be an alternative for vegetarians and vegans, as it replaces animal protein in the diet. If you are part of these groups or want to know more about the subject, follow information about what it is, where it comes from and where to find seitan, as well as recipes to include it in your menu. Check out!

what is seitan

Nutritionist Camille Cesário Reis (CRN 3 – 44408) explains that seitan “is a product of plant origin made with wheat protein, also known as ‘gluten meat’. It is made by washing wheat flour until all the starch and fats are lost, leaving only gluten, which is a protein responsible for giving dough elasticity.”

Camille warns: “seitan has a good amount of vegetable protein, however, as it is basically gluten, and gluten is a protein that is difficult to absorb and with an inflammatory potential for the intestines, it should not be part of the daily diet routine. ”.

The nutritionist advises that there are other foods considered healthier and that are also sources of vegetable proteins, such as tofu, tempeh, beans, chickpeas, lentils, peas, organic soy and pumpkin seeds. and sunflower. “The consumption of seitan is contraindicated for people with celiac disease, gluten intolerant people, people with dysbiosis and autoimmune diseases”, concludes Camille.

where to buy seitan

Seitan can be purchased at stores that specialize in vegetarian, vegan, or natural products. Few online stores sell ready-to-eat food, but gluten flour, which is the basis of seitan, can be found more easily. See below for sites that sell some of these options:

• Four Stars Emporium: at this natural products store, you can find ready-made seitan in four varieties: ground, strips, steak or cubes. The price per kilo is around R$ 45.
• Relva Verde: among other natural foods, the store sells gluten flour, which is the base used in the preparation of seitan. The cost of the product is, on average, R$ 30 per kilo.
• Me Gusta Veg: the store has a wide variety of vegetarian and vegan products – including gluten flour, whose kilo also costs about R$30.
• Casa Veg: also specializing in vegan products, the store has a canned version of vegan steak made with gluten and seasonings. Depending on the size of the package chosen, the price per kilo varies between R$46 and R$54.

Now that you know where to buy seitan, how about learning recipes to vary the preparation of this food? See in the next topic!

6 recipes to get the seitan right

Below, we separate various seitan recipes with great tips and combinations of ingredients to prepare a meal full of flavor – whether for everyday life or for special occasions. Follow:

1. Simple seitan

Here, you learn how to prepare a completely homemade version. You will only need water and wheat flour to form a dough that will later be washed and cooked in Madeira sauce. Afterwards, the seitan is cut, fried and baked in a broth that includes wine, cornstarch and mushrooms. It’s super juicy!

2. Seitan with pesto sauce

This preparation takes water, soy sauce, ginger, garlic, seasoning and wheat gluten, which must be incorporated until forming an elastic dough. Then, let the mixture rest for 2 hours before cutting it into pieces that will be fried and cooked in a broth with carrots, soy sauce, ginger, onions, garlic and other spices. Finally, bake with tomatoes topped with a delicious pesto sauce!

3. Seitan with soy sauce

To prepare this recipe, you will need wheat flour and water, which will be mixed together to form a dough. After soaking and washing, you must cook the pasta for 20 minutes in the pressure cooker, with a sauce that takes olive oil, onion, garlic, ginger, tomato sauce, soy sauce and bay leaf. Then just taste it!

4. Smoked seitan with Worcestershire sauce

In this recipe, the dough is prepared with gluten flour, pepperoni, oregano, garlic, parsley, soy sauce, olive oil and water. After letting it sit for 2 hours, it’s time to cut into steaks, cook and fry, adding liquid smoke for a smoky flavor. Serve the seitan with a sauce made with grape juice, mushrooms, Worcestershire sauce and spices!

5. Seitan with sautéed mushrooms

This seitan recipe uses water, soy sauce, cumin, smoked paprika, salt, onion, chickpea flour and gluten flour. The dough must be well kneaded, so as not to be spongy, and cut into steaks, which will be cooked for 40 to 50 minutes. Finally, grill the pieces and serve with mushrooms sautéed with olive oil, garlic and soy sauce. It’s a delight!

6. Seitan stuffed with farofa

For this preparation, you will need gluten flour, water, salt and seasonings, which will be incorporated to form a dough. Afterwards, this dough must be stretched, rested and stuffed with a farofa that takes olives, figs, peaches, raisins and cashews. Steam and, to finish, bake with a syrup of pineapple juice, mustard, molasses, vinegar, vanilla essence, rosemary and smoke powder.

Now, just start testing the recipes to always have varied and tasty meals. Enjoy and check out other options without ingredients of animal origin to prepare a delicious vegan lunch!