Thanks Amanda Golebiewski for writing this article about one of the most underrated and oldest plant-based meat!
As the number of people who are adopting a flexitarian, vegan, or vegetarian lifestyle increases in the United States, the number of meat-free options in grocery stores is also increasing. Soy in one state or another is typically the protein source of meatless options but what about those who have a soy allergy? Seitan (pronounced “say-tahn”) is the answer. Nicknamed “wheat meat” vital wheat gluten is one of the best meatless protein sources for those who want to eat less or no meat and are avoiding soy-based products. I came across seitan at my local grocery store a couple years ago, as a vegetarian looking for a change up. There weren’t many choices. Now, however, I have seen seitan being sold in slices, chunks, and strips by various brands.
History
Wheat protein can be dated back to ancient China and Japan in the 6th century. It has been said that vital wheat protein was developed by Chinese noodle makers and primarily eaten by Buddhists. In the 11th century, it was called “mein chin” which can be translated into “muscle flour”. Seitan, specifically, originated in Japan. “Sei” can be translated into “made of” while “tan” can be short for the word, “tanpaku”, or “protein”. It was coined by a Japanese macrobiotic teacher, George Ohsawa in the 1960s. Originally, seitan only referred to vital wheat gluten flavored with soy sauce but in North America, seitan is wheat protein in general.
Vital wheat gluten usage in the western countries is said to have originated in the 18th century. Baroloemeo Beccari’s book, De Frumento published in 1745, was the first record of vital wheat gluten outside of Asia. Beccari was a professor in Bologna, Italy and described the process of making vital wheat gluten. It’s said that seitan wasn’t introduced into adjacent mainstream US until the 1970s by Nik and Joanne Amartseff. There have been cookbooks and publications referring to gluten-based foods since the 1830s but it was the 1970s boom when it became much more well known.
How It’s Made
Making seitan is a simple albeit a laborious project. It involves kneading wheat flour in water to wash away all of the water-soluble starches until only the gluten remains. Gluten is the main protein in wheat – about 80% of wheat protein by weight. The kneading causes the gliadin and the glutenin to interact and form the gluten protein network. Kneading underwater washes away everything else and leaves a moist, dense mass that’s low in carbohydrates and high in protein and minerals.
Nutrition/Health
Seitan is an ideal meat substitute because of its high concentration of protein and minerals. It’s low in carbohydrates and fat. As previously stated, it’s great for those who want to eat less/no meat without having to consume any soy. Seitan has approximately 21g of protein per 3 oz serving. To compare, chicken has 19g/3 oz, beef has 22g/3 oz, and pork has about 22g/3 oz. It’s a good source of vital minerals: iron, phosphorus, calcium, selenium, and more. Two of the largest downsides are it is not a complete protein and people with Celiac’s disease, a gluten intolerance, or a gluten allergy cannot consume it at all.
A complete protein is a food that contains all 9 of the essential amino acids. Seitan is low in lysine but one way to combat that is to supplement your meals with foods with high sources of lysine: tofu, beans, ricotta cheese, milk, and peas. This is not an inclusive list but they’re all lacto-ovo vegetarian friendly.
As most foods, there has been negative press about it. Because of its high gluten content, seitan is said to increase intestinal permeability. This can be an issue because it means the gut may allow larger particles to get into the bloodstream as well as increase the risk of food sensitivities and autoimmune diseases. Nevertheless, there have not been enough studies nor conclusive evidence to say that is definitely true.
Uses
Seitan is very high in glutamic acid, an amino acid which can give foods a meaty, umami flavor. Other than that, seitan has a pretty neutral flavor and will absorb any marinades. This allows seitan to be a perfect canvas for most meat-based dishes. I have seen seitan in shreds which is ideal for pulled pork sandwiches and cheesesteaks. It can be sliced and be used as meatless deli alternatives. Seitan in strips can be used in fajitas, stir fries, and a salad topping. In general, you can get very creative with seitan!
Final Thoughts
Although seitan has had some bad press and cannot be consumed by those who have Celiac’s disease, a gluten allergy, or gluten intolerance, seitan can be very beneficial to those who want to eat less or no meat. It’s very versatile and can be a good meatless staple in your diet when paired with complementing sources of amino acids. Even though it originated in Asia, many food companies are stretching seitan’s capabilities. It’s becoming more available in local grocery stores as well as in restaurants. It’s not as bitter as tempeh and more protein dense than tofu. It can be made at home or bought in the store. Just get creative and you can do just about anything with seitan.
Resources
- https://www.alive.com/food/seitan/
- https://www.veganfriendly.org.uk/food-drink/seitan/
- https://www.healthline.com/nutrition/seitan
