What Is Seitan (Wheat Gluten)?

Seitan is a meat substitute popular among vegetarians. The word “seitan” comes from Japanese which means it is made from protein, to be precise from gluten in wheat. This food is originally made from a dough of wheat flour that is washed with water until all of the starch is gone, leaving a dough that is chewy and sticky but does not dissolve in water. Then, the dough is frozen so that it must be cut into pieces before cooking. The texture is quite dense, making this food very similar to meat compared to other vegetable proteins. Seitan dishes can be great meat substitutes. The taste is bland but tends to absorb seasonings or spices well. You can serve it grilled, fried, or steamed.

This ingredient is made of gluten, which is the source of protein from wheat. This protein is a good choice for vegetarians and vegans. One serving of seitan usually contains 15 to 21 grams of protein, the equivalent of protein from chicken or beef. This protein is useful for the body to repair damaged tissue or cells and help the hormone production process.

Not inferior to other animal protein sources, one serving (85 grams) of seitan contains the following nutrients:

Protein: 15 grams
Iron: 0.9 milligrams
Calcium: 40 milligrams
Sodium: 250 milligrams
Fiber: 1 gram

Also, seitan has very low carbohydrates, which is about 8 grams due to the process that makes starch disappear. Most whole-grain grains are fat-free, so seitan also contains a small amount of fat, which is only about 0.5 grams.

Seitan has a bland taste which makes it easier to mix with all the food and seasonings you mix. The texture is also dense and chewy so it won’t crumble easily when processed.

You can slice it into pieces, making them perfect for sauteing. Or it can be made into a soup, covered in bread flour and then fried, or skewered and grilled like satay.

Also, you shouldn’t hesitate to add seitan to other foods because of its low calorie, sugar, and fat content