Seitan, sometimes known as “mock duck” or “wheat meat” is a high-protein vegan dish that resembles meat in texture. You can use seitan as you would chicken or tofu and the flavors can be easily adjusted with herbs or spices to suit any dish you enjoy.
Ingredients
- 2 cups vital wheat gluten
- ½ cup nutritional yeast
- 2 Tbsp. low-sodium soy sauce
- 5 cups low-sodium vegetable broth, divided
- ½ small onion, minced
- 2 cloves garlic, crushed
Directions
- Combine vital wheat gluten and nutritional yeast. Stir in soy sauce and enough broth to form a thick dough.
- Knead dough until elastic and easy to handle. Shape as desired—common shapes include loaves, balls and patties.
- Place dough in large saucepan and add remaining broth, onion and garlic. If necessary, add enough water to cover seitan.
- Cover and bring to a boil over medium heat. Reduce heat to medium-low and simmer 30 to 45 minutes. Dough should be firm. Cool in broth or serve warm.
Nutrition Facts
6 servings per container
Serving Size 259 g
| Amount per serving | ||
|---|---|---|
| Calories | 185 | |
| % Daily Value* | ||
| Total Fat 1g | 1% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 0.5g | ||
| Monounsaturated Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 320mg | 14% | |
| Total Carbohydrate 11g | 4% | |
| Dietary Fiber 2.5g | 7% | |
| Total Sugars 1g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 8g | ||
| Protein 33g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 80.2mg | 6% | |
| Iron 2.5mg | 10% | |
| Potassium 160mg | 4% | |
| Vitamin A 52.1mcg | 6% | |
| Vitamin C 0.7mg | 2% | |
| Vitamin E 0mg | 0% | |
| Vitamin K 0mcg | 0% | |
| Thiamin 4mg | 330% | |
| Riboflavin 3.3mg | 250% | |
| Niacin 15.5mg | 90% | |
| Vitamin B6 2mg | 120% | |
| Folate 3.5mcg | 1% | |
| Vitamin B12 5.9mcg | 250% | |
| Biotin 4.8mcg | 15% | |
| Chloride 1.5mg | 0% | |
| Pantothenate 0.1mg | 0% | |
| Phosphorus 159.2mg | 15% | |
| Iodine 0.1mcg | 0% | |
| Magnesium 21.9mg | 6% | |
| Zinc 1mg | 10% | |
| Selenium 16.1mcg | 30% | |
| Copper 0.1mg | 10% | |
| Manganese 0.1mg | 4% | |
| Chromium 0mcg | 0% | |
| Molybdenum 0.3mcg | 0% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Low Sodium Vegetable Broth (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Vital Wheat Gluten, Onion, Low Sodium Soy Sauce (water, Wheat, Soybeans, Salt, Lactic Acid, Sodium Benzoate: Less Than 1/10th Of 1% As A Preservative), Nutritional Yeast (inactive Dry Yeast, Niacin (b3), Thiamin Hydrochloride (b1), Riboflavin (b2), Pyridoxine Hydrochloride (b6)), Garlic.
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