Seitan : A History
Seitan, also known as wheat gluten or wheat meat, is a popular meat substitute made from gluten, the protein found in wheat. Its history can be traced back to ancient Asia, particularly in China and Japan, where it has been used as a meat substitute for centuries.
In China, seitan is believed to have originated during the 6th century, primarily among Buddhist monks who followed a vegetarian diet. The Chinese referred to it as "mian jin," which translates to "wheat meat" or "gluten meat." The preparation involved washing wheat flour dough with water until all the starch washed away, leaving behind the sticky and elastic gluten. This gluten mass was then cooked and seasoned to resemble the texture and flavor of meat. Seitan quickly became a staple in vegetarian Buddhist cuisine, especially during periods of fasting when meat consumption was restricted.
As Buddhism spread to Japan, so did the use of seitan. Japanese Buddhist monks adopted the method of making seitan from China, and it became a prominent feature in Japanese vegetarian cooking. In Japan, seitan is known as "fu" or "koya tofu," and it is often used in various traditional dishes like soups, stews, and stir-fries.
In the Western world, seitan gained popularity in the 1960s and 1970s as part of the growing interest in vegetarian and vegan diets. Asian-inspired vegetarian restaurants and macrobiotic cooking helped introduce seitan to a broader audience. Additionally, its versatility in texture and ability to absorb flavors made it a favorite among vegetarians and vegans looking for a meat alternative in their dishes.
Today, seitan is widely available in health food stores, supermarkets, and vegan restaurants around the world. Its popularity has grown with the increasing demand for plant-based protein sources, and it remains a crucial ingredient in many vegan and vegetarian recipes, providing a meaty texture and protein-rich option for those following plant-based diets.
Making seitan at home is relatively simple and requires just a few basic ingredients. Give it a try and be sure to share some photos or comments about the results.
Ingredients:
1 cup vital wheat gluten flour
1/4 cup nutritional yeast (optional, but adds flavor)
1 teaspoon garlic powder (optional)
1 teaspoon onion powder (optional)
1/2 teaspoon paprika (optional)
3/4 cup vegetable broth or water
2 tablespoons soy sauce or tamari (for a gluten-free option)
1 tablespoon olive oil or vegetable oil
Instructions:
In a mixing bowl, combine the vital wheat gluten flour, nutritional yeast, garlic powder, onion powder, and paprika (if using). Stir to mix the dry ingredients evenly.
In a separate bowl, whisk together the vegetable broth or water, soy sauce or tamari, and olive oil.
Pour the wet ingredients into the bowl with the dry ingredients. Stir with a fork until the mixture comes together into a dough.
Knead the dough for about 3 to 5 minutes to develop the gluten. The dough should be elastic and slightly stretchy.
Let the dough rest for a few minutes. This step allows the gluten to relax, making it easier to shape.
While the dough is resting, prepare a pot of simmering broth. You can use vegetable broth, water, and some seasonings of your choice, such as soy sauce, garlic, and ginger, to add flavor to the seitan.
Divide the rested dough into smaller pieces or shape it into the desired form, such as strips, chunks, or patties. The seitan will expand slightly during cooking, so keep that in mind when shaping.
Drop the seitan pieces into the simmering broth, ensuring they are fully submerged. Cover the pot and let it simmer gently for about 1 hour. The seitan will absorb the flavors of the broth and become firm and meat-like in texture.
Once the seitan is cooked, remove it from the broth and let it cool. You can now use it in various recipes or store it in the refrigerator for a few days.
Seitan can be cooked differently depending on the intended use. For instance, if you want to use it in stir-fries or sautés, you can slice or dice the raw dough before cooking it in broth. If you prefer a firmer and denser texture, you can wrap the raw dough in foil and steam it for about 30-40 minutes.