Seitan is a nice addition to a veggie diet since it’s packed with protein (approx 25 g in a 4 oz serving). It’s made entirely from wheat gluten, which is the protein in wheat that makes it stretchy/sticky. I’m not crazy about the texture, I find it to be a little dry and rubbery, and it doesn’t absorb flavor that well. When I decide I want to have it, I always make sure to cook it in a way that makes it juicier and more tender. My favorite way to prepare it simmering on the stovetop, allowing the sauce to cook down and absorb into the seitan. The sauce I used tonight was a steak sauce recipe with simple common ingredients from allrecipes.com.
Tender seitan with homemade “steak” sauce
- 8 oz seitan cubes or strips
- 1/3 cup vegetable broth
- 1 1/4 cup ketchup
- 2 Tbsp yellow mustard
- 2 Tbsp vegan Worcestershire sauce (Amy’s Organics makes a great one)
- 1 1/2 Tbsp apple cider vinegar
- a few drops hot sauce of your choice
- 1/2 tsp salt
- 1/2 tsp black pepper
- Whisk together all ingredients for sauce (everything except vegetable broth and seitan).
- In a medium sauce pan, add vegetable broth, sauce, and seitan.
- Cook over medium-medium low heat, stirring occassionally to prevent burning (sauce is high in sugar content.)
- Seitan is done when all sauce is cooked down, approx 30-35 minutes.
Before I started cooking the seitan, I threw some wild rice in the rice cooker. I steamed butternut squash and spinach on top to make a complete meal!
My dinner tonight was a huge bowl of steamed veggies with a creamy walnut sauce. This meal could have pasta or rice added to it, but tonight I just decided to do the veggies because I wasn’t hungry enough for the extra carbs. Honestly, the sauce is pretty filling anyway even just on vegetables due to the walnuts and whole wheat flour. I’m stuffed!
- 1 cup finely chopped raw walnuts
- 2 cups unsweetened milk substitute (I used almond)
- 2 Tbsp Earth Balance
- 1 tsp parsley
- 1 tsp basil
- 1 tsp onion powder
- 1 tsp garlic powder
- salt/pepper to taste
- 1/4 cup nutritional yeast
- 3 Tbsp whole wheat flour
- Combine walnuts, milk substitute, Earth Balance, and spices in a sauce pan.
- Heat to a low boil over medium heat, stirring to prevent burning. Remove from heat before a rolling boil is reached.
- Whisk in nutritional yeast and flour to desired consistency (add more milk or more flour to adjust to your liking.)
- Use sauce to top meal – would work great on pasta, veggies, baked potatoes, and more!