Simple Seitan

Number of Servings: 6 (259g)
Active Time: 10 min.
Total Time: 40 min.

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

  1. Combine vital wheat gluten and nutritional yeast. Stir in soy sauce and enough broth to form a thick dough.
  2. Knead dough until elastic and easy to handle. Shape as desired—common shapes include loaves, balls and patties.
  3. Place dough in large saucepan and add remaining broth, onion and garlic. If necessary, add enough water to cover seitan.
  4. 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 259g

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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