Grilling Seitan “Steaks”
Assemble the ingredients you’ll need to make vegan seitan steaks. Start with your base ingredients for seitan: 1 1/2 cups (350 mL) vital wheat gluten, 1 cup (240 mL) cooked lentils, 6 tablespoons (89 mL) water, and 2 tablespoons (30 mL) nutritional yeast. Then, add in the seasonings that will give your steak a smoky, umami taste: 2 tablespoons (30 mL) tomato paste 2 tablespoons (30 mL) soy sauce 1 teaspoon (4.9 mL) garlic powder 1 teaspoon (4.9 mL) chili powder ⁄2 teaspoon (2.5 mL) liquid smoke ⁄4 teaspoon (1.2 mL) black pepper
Combine the ingredients in a food processor and mix well. Pulse to mix everything together, pausing occasionally to scrape off the sides. Remove the mixture from the food processor and place it onto a clean surface. If you don’t have a food processor, first crush the lentils with a potato masher or a fork. Then add the rest of the ingredients in a large bowl and mix thoroughly.
Knead the mixture until it loses its crumbly texture. Work the dough with your hands for a few minutes until it comes together into a tight ball. Slice the balled-up dough into 4 equal sections. Use a rolling pin to flatten each section into steaks that are ⁄2 inch (1.3 cm) thick. Seitan dough can be tough and quite stretchy, so it may take some time to mold it the way you want it.
Steam the steaks in a large pot of boiling water. Pour a few inches of water into a large pot and bring to a boil. Place the steaks in a steamer basket, lower it into the pot, then cover with a lid. Let them steam for 25 minutes, flipping halfway through to allow the steaks to cook evenly on both sides. The steaks will grow to twice their size during the steaming process.
Marinate the cooked steaks in a plastic bag or airtight container. Make the marinade by mixing ⁄4 cup (59 mL) water, 2 tablespoons (30 mL) olive oil, 2 tablespoons (30 mL) soy sauce, and 1 tablespoon (15 mL) agave or maple syrup. Take the seitan steaks out of the steamer and place them in the container with the marinade. Marinate for a minimum of 30 minutes or a maximum of several days in the refrigerator. You can also freeze the steaks in the marinade, to defrost and grill at a later date.
Grill the marinated steaks using a grill pan or outdoor barbeque. Heat the steaks for roughly 2 minutes on each side, or until grill marks appear. Use a brush to coat the seitan steaks with any leftover marinade while on the grill to keep them moist. Brush them again immediately before serving. Seitan steaks can be served with greens and a potato. They’re also tasty when sliced and incorporated into a salad.
Stir-Frying with Seitan
Slice up seitan and veggies for a vegan stir-fry that’s high in protein. Cook sliced seitan in a large pan with garlic for 4-5 minutes. Add in chopped onion, red bell pepper, shiitake mushrooms, and baby spinach. Pour in sauce, stir well, and cook for 1 more minute before turning off heat. For the sauce, combine ⁄4 cup (59 mL) vegetable stock, 2 tablespoons (30 mL) dark soy sauce, 1 tablespoon (15 mL) dry sherry, 2 teaspoons (9.9 mL) rice vinegar, 1 teaspoon (4.9 mL) granulated sugar, 2 teaspoons (9.9 mL) sesame oil, and ⁄2 tablespoon (7.4 mL) cornstarch.
Add mango for a Thai-inspired stir-fry that’s both sweet and savory. Toss chopped seitan in cornstarch and pan-fry until crispy. Remove the fried seitan from the pan, turn up the heat, and toss in garlic, ginger, and scallions. Cook briefly and add in green beans and bell pepper until tender. Add in the sauce, diced mango, and fried seitan and cook for about a minute more. Serve topped with cilantro, basil, and scallions. Add a side of coconut rice to complete the dish. For the sauce, mix 3 tablespoons (44 mL) soy sauce, 2 tablespoons (30 mL) lime juice, 2 tablespoons (30 mL) brown sugar, 1 teaspoon (4.9 mL) sriracha, and 1 teaspoon (4.9 mL) cornstarch.
Pan-fry seitan in sticky sauce to make a tasty vegan Mongolian beef. Coat seitan strips in cornstarch and cook for 4-5 minutes in a large skillet over medium heat. Flip and cook for an additional 4-5 minutes. Remove the seitan from the pan and add in ginger, garlic, and dried chilies. Sauté for 2 minutes, then add seitan, scallions, and sauce and sauté for 2 more minutes. Serve immediately, over rice or rice noodles. For the sauce, combine 2 tablespoons (30 mL) soy sauce, 2 tablespoons (30 mL) sugar, ⁄4 cup (59 mL) water, 2 tablespoons (30 mL) cold water, and 1 teaspoon (4.9 mL) cornstarch for the sauce.
Using Seitan in Other Dishes
Combine seitan with barley for a hearty, meatless soup. Sauté diced onions, celery, garlic, and carrots in a large saucepan for 5 minutes. Add diced seitan and cook for 3 more minutes. Pour in ⁄2 cup (120 mL) red wine and simmer until the mixture is reduced by half. Add 6 cups (1,400 mL) vegetable broth, a can of diced tomatoes, barley, herbs and seasonings. Simmer uncovered for 45-50 minutes, stirring occasionally, until the barley has become plump and soft. Top with parsley before serving.
Substitute seitan for ground beef to make a protein-rich vegan burger. Grind up 2 cups (470 mL) cups seitan in a blender. Then, grind ⁄3 cup (79 mL) oat flakes. Combine seitan and oats with 1 tablespoon (15 mL) ketchup, 1 tablespoon (15 mL) vegan mayonnaise, 1 teaspoon (4.9 mL) Worcestershire sauce, 1 teaspoon (4.9 mL) minced capers, and 1 tablespoon (15 mL) minced fresh parsley. Shape the mixture into patties and place on a baking sheet with 1 sliced red onion and sprigs of fresh rosemary. Bake for about 15 minutes. Serve on a whole-wheat bun with your favorite condiments.
Sauté seitan with peppers and onions for a Philly "cheesesteak." Cook sliced bell peppers, onions, and chilies in a skillet over high heat until the edges start to blacken. Throw in black pepper, cayenne powder, salt, and cheese, then transfer the mixture to a plate. Sauté sliced seitan strips in the still-hot pan until the edges blacken, then add the vegetables and cheese and toss to combine. Add the filling to toasted hoagie rolls and garnish with fresh cilantro, tomato, and green chiles for a little extra spice.
Bake strips of seitan coated in breadcrumbs for a kid-friendly meal. Slice the seitan into long rectangular pieces that resemble chicken tenders. Whisk together ⁄4 cup (59 mL) vegan mayonnaise, 6 teaspoons (30 mL) water, and ⁄2 teaspoon (2.5 mL) poultry seasoning. Dip the seitan into the liquid, then coat in breadcrumbs. Spray both sides with cooking spray and bake at 450 °F (232 °C) for 18 to 20 minutes, turning once.
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