How to cook seitan, plant-based meat that is easy to digest


Does the name “seitan” ring a bell? Yes of course. We have all heard, on more than one occasion, this name. However, there are still few people in Spain who know this food so high in protein and with very little fat. If you want to know more about seitan, in this article we will tell you all about it, as well as some of the ways you can cook it.

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Properties of seitan

First of all, and it is very important, before you start cooking seitan, to know its properties so that you realize how good it is for your body.

Each 100 g of seitan provides:

  • 72g of water
  • 24g of vegetable protein
  • 2g of carbohydrates
  • 2g fat
  • 124 calories
  • 30 mcg of selenium
  • 0.23mg copper
  • 6.92g niacin

As you can see, you are in front of one of the most complete foods with which, without a doubt, you will take care of your health while preparing unique and original dishes with lots of flavor.

Origin of seitan: vegetable meat

Seitan comes from Southeast Asia and is one of the most used ingredients in Chinese and Japanese cuisine. Its origin is with Buddhist monks, who needed to eat large amounts of protein, given their diet, but did not want to sacrifice any animals.

The preparation of seitan essentially consists of mix the flour with water at a temperature of 30° until it releases all the starch and only gluten remains. Then they baked it into a ball shape for a few hours with water, soy sauce, ginger, kombu seaweed and garlic. Finally they drained it and it was ready to cook.

Recipes with seitan

As we mentioned, there are a number of recipes you can make with seitan and, after all, it is a meat substitute; especially, given its properties, the calf. Some of the most famous recipes are:

  • seitan with vegetables
  • seitan balls

As you can see, the only limit when it comes to cooking with seitan is your own imagination, since you can cook it however you like, accompany it with different ingredients and use it as a main ingredient or as a side dish. . We, among all the recipes available, are going to offer you one that we love: seitan with zucchini and eggplant with mustard.

Ingredients to prepare seitan with zucchini and eggplant with mustard

For two people, the ingredients to use are as follows:

  • 250g seitan
  • Half diced eggplant
  • Half diced zucchini
  • Half onion diced
  • 1 tablespoon sweet mustard
  • 1 tablespoon truffle sauce
  • 1 tablespoon black pepper
  • virgin olive oil
  • Himalayan pink salt

Once the ingredients are ready time to cook the seitan.

Step by step to prepare seitan with zucchini and eggplant with mustard

The first thing to do is to clean and chop the vegetables. Then we put it in a pan with a little oil and salt, and cook it until it turns golden. While the vegetables are cooking, we will take the opportunity to chop the seitan and add it to the vegetables. At this time we will also add the pepper, the truffle sauce and the sweet mustard. We cook it for about 10 minutes little by little and stirring a lot so that all the ingredients mix well. And, after this time, we already have our seitan ready to eat.

The preparation of seitan can be long or short depending on the recipe you are going to follow; these can be more or less elaborate and complete, so you will always have the ideal dish to surprise your guests.

What to do with leftover seitan?

It’s happened to all of us more than once: the packet of seitan contains more than we’ll need. Well, in the case of seitan, that’s not a problem. We are in front of a foods that can be refrigerated and frozen without problem.

If you know you’ll be consuming the rest of the packet soon, it’s best to keep it in the fridge. To do this, be sure to close the package well and do not take more than 3 days to consume it. Otherwise, when cooking the rest of the seitan will take longer, it is best to store it in the freezer. But beware, you can freeze it for only about three months.

Prepare homemade seitan

If you are one of those who prefer everything homemade, seitan can also be prepared at home. We told you how the first to use it, the Buddhist monks, did it, so there is no better way to prepare it than following your recipe. You will see how delicious it will be.

Seitan is one of the ingredients which, little by little, is making its way into our gastronomy. It is an easy to prepare and very versatile ingredient. with which you can cook thousands of recipes. In this way, you will eat healthy without getting bored having to always eat the same dishes.

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