Simple Seitan - 1 Guiding Stars
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One Guiding Star icon One Guiding Star indicates good nutritional value.

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.


  • 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


  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.
Nutritional analysis per serving: Calories 185; Total Fat 1g (1% Daily Value); Saturated Fat 0g (0% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 320mg (14% DV); Total Carbohydrate 11g (4% DV); Dietary Fiber 2.5g (7% DV); Total Sugars 1g; Includes 0g Added Sugars (0% DV); Protein 33g; Vitamin D 0% DV; Calcium 6% DV; Iron 10% DV; Potassium 4% DV; Thiamin 330% DV; Riboflavin 250% DV; Vitamin B12 250% DV.
Recipe by Guiding Stars at
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