Seitan is a food made from wheat flour. Very rich in nutrients, it is presented as an alternative to meat. What are the nutritional benefits of this food? Can it be consumed by everyone? How to choose the right seitan? And how best to cook this food? We tell you everything.
If seitan is one of the new “healthy” products, it is in reality an ancient food invented in Asia by Buddhist monks more than a thousand years ago. Today it is an essential dish in Japanese and Chinese cuisine (like tofu), and it is increasingly consumed in the West, mainly as part of a vegetarian diet.
Manufacturing: how is seitan steak made?
Seitan is a specialty made from wheat flour. It therefore consists mainly of gluten. “The flour is rinsed with water to separate the gluten from the starch and bran. The dough obtained is then left to rest, pressed, then cooked in water or vegetable broth.explains Raphaël Gruman, dietitian-nutritionist.
What does seitan taste like?
As this food has a neutral taste, it can be used in many dishes. Its texture, unlike that of tofu, is rather dense, similar to that of meat or squid. In stores, you will find it in the form of pancakes, meatballs, sausages or squares. It can be used as a replacement for meat in many recipes such as shepherd's pie, seitan bourguignon, seitan bolognese pasta, in quiches and savory tarts…
What is the nutritional value of seitan?
The composition for 100 g of seitan.
Source table Ciqual.
- Energy: 134 Kcal
- Protein: 20.6 g
- Carbohydrates: 6.74 g
- Lipides : 2,5 g
- Fibres : 0,9 g
- Calcium : 20 mg
- Copper: 0.23 mg
- Fer : 1,5 mg
- Magnesium: 18 mg
- Phosphore : 62 mg
- Potassium : 75 mg
- Sélénium : 30 mg
- Sodium : 451 mg
- Vitamine E : 0,51 mg
- Vitamin B1: 0.036 mg
- Vitamine B2 : 0,03 mg
- Vitamine B3 : 6,92 mg
- Vitamine B5 : 0,16 mg
- Vitamine B6 : 0,022 mg
- Vitamine B9 : 14,7 mg
- Vitamine B12 : 0,038 mg
What are the nutritional and health benefits of seitan?
Nutritionally, this Asian food is a mine of benefits for our health and fitness.
Seitan is very rich in protein
In Japanese, the word “seitan” means “made of protein.” This is a title that is not usurped! With a protein intake of around 20% (like tofu and tempeh), this food is a source of plant-based protein, so much so that it is presented as an alternative to meat and is sometimes called “sea meat”. wheat”. “However, you should know that these proteins are not complete, that is to say they do not contain all the essential amino acids since seitan lacks lysine., specifies Raphaël Gruman. “To supplement its content, it is necessary to combine it with a portion of legumes (chickpeas, lentils, beans, etc.) or an animal source (eggs, fish, etc.).”.
Seitan is low in calories
With a contribution of 134 Kcal/100 g, this food is a lightweight in our diet. In addition, thanks to its richness in protein, a macronutrient which has the property of being digested slowly, it fills you up for a long time, thus avoiding snacking between meals.
Seitan is low in fat
With a contribution of 2.5% lipids, seitan is a food particularly low in fat. An ally when you want to limit your consumption of fatty products. In addition, it mainly contains unsaturated fatty acids, which makes it a product of choice for people with high cholesterol.
Seitan contains vitamins
Seitan contains many B vitamins, essential for the proper functioning of the immune system and the nervous system. It is particularly well supplied with vitamin B3 which participates in energy production and contributes to the proper functioning of the nervous system and with vitamin B9 which is particularly interesting for pregnant women and those planning to have children because it helps prevent fetal malformations. This vitamin also participates in the production of all cells in the body, including red blood cells. It promotes the healing of wounds and sores. Immunostimulating, it contributes to the proper functioning of the immune system. Seitan also contains antioxidant vitamin E, useful in protecting the body from the damage of free radicals.
Seitan is remineralizing
This Asian food contains no less than 8 different ones, including magnesium and phosphorus with anti-fatigue properties, calcium, essential for bone strength, iron, which contributes to the proper functioning of the immune system, and helps fight against anemia. “Because calcium and iron are of plant origin, they are less well assimilated by the body, indicates the dietician. However, their consumption allows you to gently increase your intake of these essential minerals.. To increase the bioavailability of plant iron, a tip: eat a food rich in vitamin C during the same meal (a citrus fruit, peppers, broccoli, kiwi, etc.) because this nutrient doubles the assimilation of non-heme iron. by the organism.
Can everyone eat seitan safely?
However, the composition of seitan is not beneficial for everyone.
Seitan contains gluten
Being made from wheat flour, seitan contains gluten. Its consumption is therefore not suitable for people with allergies, intolerances and those suffering from celiac disease as part of a gluten-free diet.
Seitan has a high sodium content
Gluten paste is cooked in a broth high in sodium. From their moment, the seitan is imbued with it, which explains why this Asian food contains so much. “All people who must follow a low-salt diet due to a health problem (high blood pressure, heart failure, kidney failure, etc.) will have to reduce their consumption.recommends Raphaël Gruman.
Seitan, how to cook it?
In stores, you will find already cooked seitan that you just need to add to your recipes for shepherd's pie, chili, skewers, nuggets, in a burger, lasagna or even in a salad.
On the other hand, if you buy it plain, the simplest way to prepare it is to brown it in a pan with a little oil and soy sauce, possibly a little finely chopped onion or garlic. , bay leaf or spices… The slices cooked in this way can be eaten as is with vegetables, added to a recipe or can even garnish sandwiches and burgers. Finally, it can also be used in boudha bowls (these large mixed salads presented in large bowls).
Where to buy seitan?
This food is available in supermarkets and organic stores. It is available as sausage or seitan steak.
Note that while the traditional seitan recipe is prepared with wheat flour, there are other preparations based on lupine, rice or chickpea flour. This allows you to vary the pleasures and ensures that people intolerant or sensitive to gluten can consume it without risk.
Seitan roast, seitan sausage, seitan pancake, seitan square… How to choose a quality product?
This food is offered for sale plain or flavored, sometimes even already cooked in dishes nearby. It is always precooked.
To make the right choice, it is better to refer to food labels: avoid ultra-processed products with very long ingredient labels as well as recipes that are too high in sodium. You can also judge the quality of seitan by its consistency: it should be firm enough that you can slice it and prepare it according to the recipe you have chosen. However, it should not be too hard.
Finally, choose an organic seitan: you will thus have the assurance of consuming a healthy product, made from wheat without synthetic pesticides. Once purchased, seitan will keep for a week in the refrigerator, or several months in the freezer.
How to make seitan with wheat gluten?
A good solution to ensure its perfect composition is to do it yourself. So you have control over the quantity of salt in manufacturing. If the traditional recipe uses wheat gluten, you can opt for another flour, to allow people with gluten intolerance to consume it without risk. Here is the recipe for homemade seitan.
Mix 250 grams of wheat gluten (or any other flour of your choice), a tablespoon of nutritional yeast and spices. Then prepare your broth by bringing 2 L of water to the boil, into which you can add a cube or the herbs of your choice. Add a little soy sauce or tamari. Pour 20 to 25 cl of this broth into the dry mixture, little by little. Then knead the dough for a few moments, before forming a sort of seitan “sausage” by rolling your preparation on the work surface. You can then cut it into slices, form balls or leave it in a sausage shape for cooking. To do this, bring the broth to the boil again and immerse the seitan paste in it for 45 minutes. Then remove your seitan pieces and pat them dry a little to remove the water. Your homemade seitan is ready to be pan-fried over medium heat or incorporated into a recipe.
Creative recipes from around the world
Seitan is used in many recipes around the world and replaces meat in many traditional culinary preparations. In Thailand, seitan is prepared as a curry. The pieces are mixed with curry paste, coconut milk, potatoes, carrots and onions, before…
