Seitan

Seitan is a chewy, protein-rich food made from hard winter wheat that resembles meat in texture and taste. Also called wheat meat, seitan is made by making dough out of wheat flour and water, kneading it to develop the protein (called gluten), while rinsing away the starch and bran. After this process, only the gluten remains. It is then simmered in water or vegetable stock that has been seasoned with soy sauce to produce a chewy, firm, meat-like food. Seitan can be sliced, diced, or ground and cooked in a variety of ways. Originating in Asia, seitan refers specifically to wheat gluten that has been cooked in soy sauce. Loosely translated, the Japanese word seitan means “is protein.” Seitan is called kofu in China.

Varieties

Prepared seitan chunks are available refrigerated or frozen, or sometimes packaged in a marinade or light broth. Seitan is sometimes sold in jars. Packaged dry mixes are also available, in which the starch and bran have been removed from the wheat flour, leaving the powdered wheat gluten. The dry mixes are less expensive than the prepared seitan and are faster and easier to prepare than seitan made from scratch.

Buying and storing tips

Prepared seitan can be stored in the freezer for up to 6 months or in the refrigerator for up to 1 week.

Availability

Prepared seitan is widely available in the freezer or refrigerated section of natural food stores and well-stocked supermarkets. Dry seitan mixes and jarred seitan can be found on the shelves of most natural food stores.

Preparation, uses, and tips

Seitan can be prepared from scratch using whole-wheat flour. The flour is mixed with enough water to make into a dough that is then kneaded in water and rinsed to remove the starch and the bran. The protein, or gluten, remains and is then simmered in a broth flavored with soy sauce to become seitan. The longer the gluten simmers, the firmer it becomes. Seitan can then be sliced for sautés or stir-fries, diced into stews, soups, or casseroles, or formed into roasts. People who are allergic to wheat or wheat gluten should avoid seitan.

Nutritional Highlights

Seitan, 1/3 cup (30g)
Calories: 160
Protein: 23g
Carbohydrate: 11g
Total Fat: 0.5g
Fiber: 2g

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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2003.