Best Vegan Steak Recipe (Seitan) (2024)

FAQs

Is seitan good or bad for you? ›

Is Seitan Healthy? In many ways, yes, seitan is quite a healthy option. The seitan nutrition facts are hard to argue with: notable amounts of protein, iron, calcium, selenium, phosphorus, and B vitamins. This combination of macro- and micronutrients can result in some pretty impressive health benefits.

This vegetarian steak recipe is made using vital wheat gluten and lentils, not tofu. It has a chew much like beef and the taste is similar as it takes on the flavours of the marinade which is super tasty and 100 % plant based.

So seitan is the perfect ingredient for meals in a protein diet. If you're on a protein diet, you often lose a lot of weight in a short time. It's also important to be aware that, at the start, you'll lose quite a lot of fluids. So if you have problems with fluid retention, a protein diet would be great for you.

Unwrap the seitan and place it in an airtight container. Pour in 2 ½ cups of vegetable broth and 2 teaspoons of tamari, then refrigerate the seitan overnight in the marinade. The next day, the seitan will be tender and juicy, perfect for use in various recipes!

While seitan is a versatile plant-based protein, people with celiac disease, non-celiac gluten sensitivity, or gluten allergy should avoid it. Premade seitan can also be high in sodium, so it's important to read the nutrition label if you monitor your sodium intake.

An Ultra-Processed Food High in Sodium

Most people aren't making seitan at home, but instead are getting it pre-made from restaurants and grocery stores. These ultra-processed foods tend to be higher in sodium, which can contribute to high blood pressure and a host of other health problems.

Both seitan and tofu are plant-based proteins. However, while seitan is an excellent plant-based protein alternative, tofu is a complete protein (seitan lacks the amino acid lysine). Unseasoned tofu is typically lower in sodium than store-bought seitan, which can be processed with salt, sugar or other flavors added.

Is seitan better for you than tofu? Both foods are a good source of plant-based protein. Seitan has twice as much per serving than tofu. However, tofu has more calcium, phosphorus, and antioxidants than seitan.

The answer is, yes! —as long it's part of a well-rounded diet. A 100g serving of seitan has about 141 calories and 25 grams of protein, making it comparable to the amount of protein in chicken or beef. Because the starches are removed from the wheat when seitan is made, it has very little fat and carbs.

Is it cheaper to make or buy seitan? ›

Because of its meaty texture, seitan can be used in a variety of dishes, from sandwiches and stir-fries to stews and soups. The best part is that making seitan at home is easy, and it's much cheaper than buying pre-made or store-bought seitan.

There's some evidence in medical research that wheat gluten may increase the permeability of your intestines, leading to what some health authorities call "leaky gut syndrome." If you find you experience bloating, gassiness, or other digestive symptoms after eating seitan, you may want to avoid it next time.

Boiling seitan makes it have a brainy spongey texture, frying seitan (without first steaming it) makes it rubbery and spongey, baking it makes it dry and rubbery. Steaming seitan, on the other hand, will yield the perfect meaty, juicy, chewy, yet tender seitan every single time.

Wheat gluten proteins are deficient in lysine (an essential amino acid for good health), adding a lysine-rich food like chickpea flour to the mix makes up for this deficiency. When preparing seitan, it's important to flavor both the inside and outside of the dough.

Bread flour: 12–16% protein – Fine-grain, unbleached, white varieties are optimal for making seitan. Bread flour is designed to have higher amounts of gluten which is why just about any brand should be a safe bet, though some still may have more than others.

The answer is, yes! —as long it's part of a well-rounded diet. A 100g serving of seitan has about 141 calories and 25 grams of protein, making it comparable to the amount of protein in chicken or beef. Because the starches are removed from the wheat when seitan is made, it has very little fat and carbs.

“Eat it sparingly,” he says. “It's not necessarily a once a day thing, and if you think you need a plant-based option I'd actually suggest tofu over seitan.” That said, Mora says there's no denying that folks can benefit from adding seitan to their menu—especially since it comes in a variety of flavor profiles.

Is seitan good for your health? Like any food, seitan can be a part of a balanced meal pattern. On its own, without any flavoring agents, seitan is a low-carb, low-fat, high-protein food. Store-bought seasoned seitan could have added fat, salt and sugar, which can change its nutritional profile.