Seitan is a preparation based on wheat gluten that can be used to increase protein intake in the context of vegan diets.

Seitan is a meat substitute for vegans that can help complete daily protein requirements , which will reduce the risk of suffering problems associated with the quality and functionality of muscle mass. It can be prepared in different ways. For this reason, we will show you a series of alternatives so that you can get the most out of it.

Before starting, it should be noted that in the context of vegan diets it is advisable to optimize the contribution of proteins and certain nutrients that could be deficient. Otherwise, inefficiencies would be experienced at a physiological level, which would negatively affect the state of health over the years. Supplementation is usually necessary to avoid this scenario.

Seitan with white beans

This preparation with seitan stands out for its high fiber content, a substance that has proven to be key for good intestinal transit. The fiber manages to increase the volume of the fecal bolus, which causes greater stimulation of the mechanoreceptors of the tube and more intense peristaltic movements. Thus, constipation is prevented.

Likewise, fiber is a key element to avoid the development of chronic and complex pathologies associated with the intestine. There is evidence that it could reduce the incidence of cancer. Now, it is necessary to cover a daily intake of 25 or 30 grams. However, most diets barely reach 15 grams.

Ingredients

• 1 cup of wheat gluten powder.
• 2 cups of cooked and drained white beans.
• 2 tablespoons of soy sauce.
• 1 teaspoon smoked paprika.
• 1 teaspoon garlic powder.

Step by Step

1. Mix the gluten with the paprika and garlic.
2. Then, beat the cooked beans with the blender in order to make a puree.
3. Add the beans and soy sauce to the mixture with paprika and garlic.
4. Also add the seitan, mix and knead for 4 minutes until you get a dense result. It may be necessary to pour a little water.
5. Enclose the dough in a muslin cloth and steam it for 20 minutes. After time, the preparation will be ready to consume, although it can also be refrigerated or frozen to increase its shelf life.

Also Read Vegan Enfrijoladas Recipe: Delicious and Health

Seitan with oats and brown rice

Oats are a source of a type of soluble fiber, beta glucans, which provide many benefits internally. They are one of the main energy substrates for the bacteria that live in the tube.

Beta glucans promote the growth of the microbiota. Likewise, they are necessary for the synthesis of butyrate, a compound that modulates inflammation in the internal environment, according to a study published in Nutrients .

In addition, this preparation provides a high amount of quality and complex carbohydrates . These elements are decisive for the practice of high-intensity physical activity. They also improve subsequent recovery capacity since they induce the replacement of lost glycogen.

Ingredients

• 1 cup of wheat gluten powder.
• 1/2 cup cooked brown rice.
• Half a cup of oat flakes .
• 1 cup of water.
• 2 tablespoons of soy sauce.
• 1/4 of a vegetable broth cube.
• 1 teaspoon parsley.
• 1 teaspoon onion powder.

Step by Step

1. Boil water in a saucepan and dissolve the vegetable broth cube.
2. Add the parsley and onion.
3. After a couple of minutes, add the oats and lower the heat.
4. Stir until it forms a paste. When the consistency is thick, remove from heat and add the cooked rice. Mix very well.
5. Place the seitan with the soy sauce in a bowl and integrate both ingredients well.
6. Pour the contents of the saucepan and continue mixing. The dough will need to be worked for a few minutes until it becomes elastic. It may be necessary to add some water.
7. When the result is a ball, place it in a large pot of water for 40 minutes. After time, remove and let cool. It can be stored in the refrigerator in a container with its own broth.

Seitan with potato cream

For this last recipe, you can use a homemade seitan like the previous ones or buy it already prepared at the supermarket. In any case, you will achieve a result with a significant protein contribution, although the digestibility of these nutrients will be relatively low. Therefore, it is important to increase the daily intake to satisfy the requirements.

Ingredients

• 1/2 kilo of seitan.
• 300 grams of potatoes.
• 1 onion.
• 2 cloves of garlic.
• 1 glass of soy milk.
• 2 tablespoons of soy margarine.
• White wine.
• Olive oil.
• Parsley.

Step by Step

1. Chop the onion and garlic.
2. Subsequently, fry them in a pan with olive oil until they become transparent.
3. Cut the seitan into medium-sized squares and then add it to the pan to brown.
4. Add a splash of white wine to the pan and cook over medium heat until the alcohol evaporates.
5. Reserve the preparation and continue with the potato cream.
6. To do this, place a tablespoon of vegetable margarine in a pot along with the soy milk and salt.
7. When the margarine has melted, add the peeled and chopped potatoes into small squares.
8. Cook until it comes to a boil and the potatoes are soft.
9. Once this point has been passed, pass the result through a blender to achieve a creamy texture. 
10. You can now serve the preparation with the seitan on one side and the creamed potatoes on the other to enjoy this dish to the fullest.

Prepare healthy recipes with seitan

As you have seen, there are many options that exist to prepare healthy recipes with seitan. This food itself can be made at home or, there is also the option of purchasing it at the supermarket. In the latter case, you will have to read the labeling carefully to make sure that it does not contain added sugars or poor quality additives.

Finally, remember that in the context of vegan diets it is advisable to monitor the intake of proteins and other micronutrients to avoid deficiencies that affect the state of health. If you have any questions, it is advisable to consult a professional. In fact, it will be necessary to supplement with certain elements such as vitamin B12, since it is not found in plant products.