Chunks of seitan in a pale blue bowl

Seitan

Name: Seitan
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 4
Ingredients: 120g vital wheat gluten; 2 tbsp nutritional yeast; 1 tsp onion powder; 1 tsp garlic powder; 3 tsp bouillon powder (we used Marigold vegan bouillon)

Tracey Raye

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Serves 4

Easy

Prep: 5 mins

Cook: 15 mins

A star rating of 4.7 out of 5.3 ratingsRate

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Seitan is a fantastic vegan meat alternative, made using vital wheat gluten. Quick to make, it can be used in a variety of dishes, such as stir-fries and curries

Vegan

Vegetarian

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Make your own seitan, then check out our seitan burger, silken tofu and more vegan meal ideas. If you don't want to make your own seitan, check out our guide to what is seitan and where to buy it.

This seitan recipe is written by our health editor and nutritionist, Tracey Raye. She says: “Seitan is high in plant-based protein, while also offering a source of iron and selenium. It’s also low in fat and carbs. It should be noted, however, that seitan is a gluten product and so is not suitable for those on a gluten-free diet.”

How to make seitan

Ingredients

Nutrition

120g vital wheat gluten
2 tbsp nutritional yeast
1 tsp onion powder
1 tsp garlic powder
3 tsp bouillon powder

(we used Marigold vegan bouillon)

Nutrition: per serving

kcal132
fat0.8g

low
saturates0.1g
carbs5.8g
sugars0.5g

low
fibre1.2g
protein24.8g

high
salt0.8g

Method

step 1

Put the vital wheat gluten, nutritional yeast, onion and garlic powders, 1 tsp of bouillon powder and a pinch of salt into a bowl, and mix well. Make a well in the mixture and pour in 180ml of water. Use your hands to form into a dough. Allow to rest for 5 mins.
step 2

While the dough is resting, add the remaining 2 tsp of bouillon to a pan of water and set it on the stove to boil. As the broth is warming, divide the seitan dough into four sections and roll each into a sausage shape about 2cm thick. Cut the rolls into bitesize chunks using kitchen scissors and add to the pot of boiling water.
step 3

Allow to simmer for 15 mins, by which time the seitan should have floated to the top. Remove from the broth and set aside for immediate use or store in an airtight container for up to five days.

Check out more vegan meal ideas

Authors

Tracey RayeRegistered Nutritionist

Tracey Raye is the Health Editor for Olive and BBC Good Food. She oversees all health, nutrition and fitness related content across the brands, including the bi-annual Healthy Diet Plan, monthly Health Edit newsletter and health column in the magazine.

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A star rating of 4.7 out of 5.3 ratings

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