Seitan is wheat gluten, which is the protein of wheat. It is made by washing wheat flour dough with water until all of the starch has been removed, leaving just the wheat protein. It was developed by the Chinese in the 6th Century, and was used as a meat substitute by strict vegetarian Buddhist monks. It is a great source of protein, is free of saturated fat and cholesterol, and it is delicious.

Here are two great seitan-based recipes. Enjoy!


Seitan Sweet Potato and Onion Hash

(serves 4)

2 cups seitan, chopped

1/2 sweet onion, diced

1 red bell pepper, seeded and diced

1 sweet potato, peeled and diced

salt and pepper to taste

1/2 half cup vegetable broth, plus more for sautéing

1 tablespoon minced fresh rosemary

1 tablespoon minced fresh thyme

1 tablespoon thinly sliced chives

What to do: Sauté seitan in a small amount of vegetable broth for about 5 minutes, stirring frequently. Remove the seitan from the pan and set aside. Add a little more veggie broth and add onion and bell pepper to pan, sauté for 3-5 minutes, or until soft. Add the sweet potato and season with salt and pepper. Sauté 5 minutes, or until nearly tender. Reduce the heat to medium and stir in the 1/2 cup vegetable broth. Return seitan to skillet, stir in rosemary, thyme and chives, and cook for an additional 5 minutes, or until the potatoes are tender. Serve hot.

*don’t like sweet potatoes? Use regular white or red potato instead. (modified from Skinny Bitch Ultimate Everyday Cookbook)


Seitan Grilling Kabobs (from Engine 2)

3/4 cup vegetable broth

1 tablespoon tamari

1 teaspoon minced fresh garlic

1 cup wheat gluten

2 teaspoons smoked paprika

2 teaspoons onion powder

1 teaspoon garlic powder

2 tablespoons nutritional yeast

1 onion, chopped into large chunks

1/2 pineapple, sliced into large 1 inch by 2 inch squares

1 red bell pepper, sliced into 2-inch square sections

1 yellow pepper, sliced into 2 -inch square sections

1 8 oz package white mushrooms

1 8 oz container cherry tomatoes

1 cup bbq, teriyaki or grilling sauce of choice

Prep: In a small bowl, whisk together broth, tamari and garlic. In a separate bowl, mix wheat gluten with smoked paprika, onion powder, garlic powder, and nutritional yeast. Combine wet and dry ingredients. knead about three minutes and flatten dough into 1/2 inch thick square. Score into 1inch squared pieces, making about 20 squares. Bake for 15 minutes on each side. Then, remove from oven, coat with bbq sauce and bake another 15 minutes. Remove from oven and cut into cubes. Assemble shish kabobs onto skewers using seitan, veggies and fruit. Coat with bbq sauce and grill until veggies are bright and sauce is brown.