Seitan Basic Recipe
Seitan Basic Recipe - The vegan meat alternative can easily be made by yourself. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Seitan is made from the gluten protein from wheat, meaning it is packed with tons of plant protein.
Homemade seitan can be kept in the refrigerator for about four to five days when kept in an airtight container.
(Percentage of daily recommendation)
| Calorie | 209 cal. | (10 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.1 g | (4 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.3 mg | (3 %) | ||
| Vitamin K | 5.8 μg | (10 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0 mg | (0 %) | ||
| Folate | 12 μg | (4 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 2.2 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 1 mg | (1 %) | ||
| Potassium | 96 mg | (2 %) | ||
| Calcium | 9 mg | (1 %) | ||
| Magnesium | 8 mg | (3 %) | ||
| Iron | 0.4 mg | (3 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 178 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 7 ozs Gluten (Powder)
- ½ tsp thyme (dried)
- 1 tsp Miso paste
- 4 Tbsps soy sauce
- 1 Tbsp Tomato paste
- 1 onion
- 3 garlic cloves (cloves)
- 1 bay leaf
- ½ tsp salt (kosher)
Preparation steps
Mix gluten powder with thyme and miso paste in a bowl. Mix 2 tbsp. soy sauce and tomato paste with 7 ounces water, pour into the gluten powder and mix.
Work everything into a smooth dough. Then divide the dough into 2 pieces, form into 2 dumplings and put aside for a short time.
While the dough rests, peel the onion and garlic. Cut the onion into quarters, halve the garlic cloves. Boil up about 4.5 cups water in a pot. Add onion and garlic pieces, remaining soy sauce and bay leaf and season with salt. Simmer the dumplings in the broth over a low heat for 30 minutes. Then remove from the stock and let it cool down.
