Some of the worst offenders seem to be recipes that have a good ingredient (tofu, lentils) but that also have lots of sugar.
Recipe Summary Best Homemade Seitan
This seitan is eaten by vegans as a meat substitute. The flavoring for this goes well with pretty much any dish, but depending what you are using it for you can change the flavors up a bit by adding finely-chopped herbs to the mixture, or if you're making something Asian or Indian, some grated ginger wouldn't hurt.Ingredients | Low Cal High Protein Vegan Meals
1 ½ cups vital wheat gluten flour
¼ cup nutritional yeast
1 cup ice cold vegetable stock
½ cup soy sauce
1 tablespoon tomato paste
2 cloves garlic, minced
1 teaspoon grated lemon zest
1 teaspoon salt-free seasoning blend
½ cup soy sauce
10 cups ice cold water
1 teaspoon vegetable oil
Directions
Combine the vital wheat gluten flour and nutritional yeast flakes in a bowl; set aside. In a separate bowl, mix the vegetable stock, 1/2 cup of soy sauce, tomato paste, garlic, lemon zest, and seasoning blend.
Pour the wet ingredients into the flour mixture and stir with a firm spatula. Knead the dough until a spongy, elastic dough forms, about 3 minutes. Roll the dough into a log shape and cut it into 3 equal pieces.
Combine 1/2 cup of soy sauce and cold water in a large pot. The simmering broth should be very cold when you add the dough to help it keep a firm texture and ensure that it doesn't break apart. Place the dough pieces in the cold broth, partially cover the pot, and bring it to a boil over high heat. Reduce the heat to low, partially cover the pot, and simmer for 1 hour, turning the dough pieces occasionally.
Remove the pot from the heat and let the gluten cool in the broth for at least 30 minutes. To store the gluten, refrigerate, covered in the broth, in a sealed container for up to 5 days.
If your recipe calls for seitan, cut the gluten into pieces. Add vegetable oil to a heavy skillet and turn the heat to medium-high. Add the gluten pieces and cook for 20 minutes, turning the pieces occasionally.
Nutritional yeast is not the same as active dry or brewer's yeast. Nutritional yeast can be purchased at your local health food store in flakes or powder. This recipe calls for 1/4 cup nutritional yeast flakes; if you must use powder, only use 2 tablespoons as it is more concentrated.
You may use cold vegetable broth instead of water for the simmering broth. I prefer to use a cast iron skillet when frying seitan for the best flavor and texture.
Info | Low Cal High Protein Vegan Meals
prep:
25 mins
cook:
1 hr 20 mins
additional:
30 mins
total:
2 hrs 15 mins
Servings:
6
Yield:
4 cups
