Discover: Seitan

Jan 30, 2024 by Chef David

By Chef David

Meatless Mondays a concept popularized by alliteration, is intended to lead to an intentional reduction in meat consumption. It is a simple way to balance healthier eating by reinventing traditional meals and incorporating non-meat proteins into your diet.

Studies suggest that adults should consume 5 to 7 ounces of protein-rich foods per day while limiting saturated fats which have been linked to contributing to heart disease and cancer. However, limiting meat to two or three days a week may create a meal gap. The challenge when looking for satisfying meat alternatives is finding a protein with a familiar texture and taste.

Try Seitan (pronounced ‘say-tan’) which has been eaten in China since the 6th century (called “mian jin”) as a non-soy-based protein source. Seitan resembles the look and texture of meat when cooked. It has a mild taste that allows it to take on the flavor profile of the other ingredients.

What is Seitan?

Nicknamed ‘wheat meat’ or ‘wheat gluten’ seitan has a protein content equivalent to that of chicken. Seitan is a good source of selenium, iron, calcium, and phosphorus. In fact, seitan may be more easily digested than other protein sources. While seitan is not appropriate for a gluten-free diet, it is perfect for soy-free diets.

Seitan is made by kneading wheat flour with water to develop strips of gluten protein. The dough is then rinsed to wash away the starch, leaving gluten protein that can be seasoned, and cooked.

While you can make seitan at home, for those who prefer convenience, Upton’s Naturals provides a variety of kosher selections certified by the CRC. We tasted them and found they were great for quick, easy, and healthy meal preparation.

Flavor and Facts

Seitan is pareve, low in calories and carbs, with a neutral flavor, it takes on the taste profile of its ingredients like a chameleon. It can become whatever you imagine. Seitan stimulated our culinary imagination inspiring our team to create vegan meals that do not appear to be vegan at all and are high in protein.

Our favorite flavors were Upton’s Chorizo and Italian. But the plain was great when you want more of a blank canvas to work with. We pan-fried the contents of one packet for a few minutes as a crumble with onions mushrooms and pepper. Adding it to pasta dishes gives classic dishes a remake with extra protein, texture, and flavor. The crumble was great as a ‘meaty’ pizza topper.  Seitan is a nice compliment to chilis, and nachos, for an easy splash of flavor and color.

Each 8-ounce box serves 4.  Servings are about 90 calories contain 1 gram of fiber and 18 grams of protein, and do not contain any saturated fats or sugar. Be aware that the sodium count is a bit high at 440 mg. per serving. The seitan comes in a vacuum-package (to increase its shelf life), in a stylish box.

Upton’s Naturals can be found in the refrigeration section of your supermarket or purchased online.

Storage

Keep the package refrigerated or frozen until you are ready to use it. If it is frozen, run the package under cold water for 10 minutes or move to fridge 24 hours before cooking to thaw. It is recommended to use it within five days of opening.

Upton’s Naturals

Upton’s Naturals was founded in 2006 by Dan Staackmann, a longtime vegan who wanted to provide meat alternatives that use recognizable, simple ingredients, and are easy to prepare.

Staackmann had no culinary background before starting Upton’s Naturals. He began with Italian Seitan, as a meat-free alternative to ground sausage which is CRC kosher certified. Seitan was one of his favorite foods because “There weren’t a lot of people making seitan—there were only a few restaurants doing it. So, I … decided to do it.” Upton’s Naturals has since expanded from seitan.

Our Experience

We were delighted with the taste and texture of Upton’s Natural’s original seitan. Equally exciting is their ever-increasing range of flavors and products, many of which are certified kosher, including the bacon seitan (which we did not sample). We did sample their Jackfruit and Banana Blossom.

Seitan provides a quick way to add texture and protein to traditional vegetarian dishes. It cooks up quickly and can easily be sprinkled on as a healthy topper. Uplift dishes with a healthful spin for meals that will leave diners asking for more.