Seitan is a protein-rich food highly valued in vegan and vegetarian cuisine. It is essentially wheat gluten, which is the protein part of wheat with the starch removed. When cooked properly, seitan has a firm yet tender texture, sometimes reminiscent of certain meats, while remaining a 100% plant-based product. Once reserved for Asian cuisine, it has gradually become part of the dietary habits of those looking to reduce or eliminate their meat consumption. In this article, we will explore how to prepare homemade seitan without a machine, reviewing the necessary steps, some cooking tips, and recipe ideas to fully enjoy its nutritional and taste qualities.

What is Seitan?

Seitan is a food made from wheat flour (ideally high in gluten) or pure wheat gluten. The word comes from Japanese, and the story goes that Zen Buddhist monks popularized it in Asia to benefit from a plant-based protein, as they avoided meat consumption. Seitan has a high protein content (around 20 to 25 g of protein per 100 g of cooked seitan), making it an excellent protein substitute.

Moreover, it is low in fat and contains no cholesterol, making it particularly appealing for those looking to care for their cardiovascular health. However, people with celiac disease or gluten sensitivity must avoid it, as it is almost exclusively made of gluten.

Why Make Your Own Seitan?

Seitan is available in industrial form in many organic stores or specialized sections. However, making your own seitan at home offers several advantages:

1. ● Quality and control of ingredients: By preparing it yourself, you can control the quality of the raw materials (choosing organic flour, natural spices, etc.) and avoid additives or preservatives sometimes found in industrial versions.
2. ● Guaranteed freshness: Your homemade seitan will always have a fresher and more authentic taste. When you cook it yourself, the taste and texture can be adjusted to your preferences.
3. ● Freedom of customization: Making seitan at home allows you to experiment with different flavors, aromas, textures, and seasonings.
4. ● Savings: In the long run, making your own seitan will be cheaper than ready-to-eat versions, which are often expensive in stores.

Essential Equipment and Ingredients

Since we want to prepare our seitan without a machine, meaning without a food processor or electric mixer, we will mainly work by hand. Fortunately, making seitan does not require complex equipment. Here’s what you’ll need:

Utensils

• A large bowl or basin: for mixing the dough and being comfortable kneading.
• A second container or colander: for rinsing and draining the dough if you opt for the traditional method (with wheat flour).
• A cutting board or clean work surface: for shaping and handling the dough.
• A pot or saucepan: for cooking the seitan in a broth.
• A lid suitable for the pot: to simmer and retain heat during cooking.

Basic Ingredients

To prepare seitan, two approaches are possible:

1. Traditional method with wheat flour

   • Wheat flour: ideally flour high in gluten (type T45, T55, or T65, or even flour specially designed for baking).
   • Water: to form the dough.
   • Spices or herbs: you can add salt, pepper, garlic powder, onion powder, or herbs directly to the dough.

2. Express method with pure wheat gluten

   • Wheat gluten (often sold as “gluten flour” or “vital wheat gluten”).
   • Liquid (water, broth, or diluted soy sauce).
   • Seasonings: salt, pepper, herbs, spices, soy sauce, dehydrated onions, etc.

The main difference is that the traditional method, with wheat flour, requires more time and patience because you need to wash the dough to extract the starch. Conversely, if you use pure wheat gluten, this work is already done, which greatly simplifies the process.

Ingredients for the Cooking Broth

• Water: enough to cover the seitan.
• Soy sauce (tamari or shoyu according to your preferences).
• Fresh or dried herbs: thyme, bay leaf, rosemary, coriander, or any other aromatic herb of your choice.
• Spices: paprika, pepper, or cumin according to taste.
• A little vegetable oil (optional): sunflower, olive, or rapeseed to add roundness to the broth.
• Optional vegetables: carrots, onions, celery to further flavor the broth.

Step-by-Step: Preparing Homemade Seitan Without a Machine

In this section, we will detail the traditional method (with wheat flour) and the faster method (with wheat gluten). Both ways are entirely doable without a food processor or mixer.

Traditional Method (with Wheat Flour)

1. Form the Dough

   • In a large bowl, pour about 1 kg of wheat flour.
   • Make a well in the center and gradually add lukewarm water.
   • Start mixing with a spoon then knead by hand until you get a homogeneous and fairly firm dough ball (you can add a little more flour or water if necessary).
   • The texture should resemble unleavened bread dough.

2. Resting the Dough

   • Cover the dough ball with cold or lukewarm water in the bowl.
   • Let it rest for 30 minutes to 1 hour; this resting time allows the gluten to develop its strength, which will facilitate the washing step.

3. Washing to Extract the Starch

   • After the resting time, drain the soaking water.
   • Add clean water, then knead the dough directly in the water. The water will gradually become cloudy and white: this is the starch being released.
   • Renew the water several times until the water is almost clear.
   • In the end, only an elastic and slightly sticky ball remains: this is the gluten, in other words, the base of the seitan.

4. Shaping the Ball

   • Season your gluten ball with salt, pepper, spices, or soy sauce if desired.
   • Shape it into a loaf neither too thick nor too flat, you can then cut it into pieces for cooking.

5. Cooking in the Broth

   • Prepare a broth: heat water in a large pot adding soy sauce, onions, garlic, herbs, and spices.
   • When the water boils, plunge the seitan pieces.
   • Cover and simmer over low heat for 45 minutes to 1 hour, depending on the thickness of the pieces.
   • The seitan will slightly swell and take on the flavor of the broth.

Express Method (with Wheat Gluten)

1. Mixing Dry and Liquid Ingredients

   • In a large bowl, mix 200 g of wheat gluten and 2 tablespoons of nutritional yeast (optional for a slight cheesy taste).
   • Add your spices, salt, pepper.
   • In a separate container, prepare a liquid mixture: 20 cl of water, 2 tablespoons of soy sauce, and 1 tablespoon of oil (olive or rapeseed, for example).
   • Gradually pour the liquid over the dry preparation, mixing by hand or with a spoon until forming a dough ball.

2. Kneading

   • Knead the dough for at least 5 minutes to develop the gluten well.
   • The dough becomes very elastic and slightly spongy.

3. Cooking

   • As in the previous method, prepare a flavored broth.
   • Cut the dough into pieces or leave it whole if you want a “roast” of seitan.
   • Simmer over low heat for about 30 minutes.
   • You can extend up to 45 minutes for a firmer texture.

Tips for Customizing Your Seitan

Seitan easily lends itself to all sorts of variations according to your tastes. Here are some ideas to customize it:

• Use Different Spices: for a more Mediterranean flavor, opt for basil, oregano, and rosemary. For a more exotic taste, feel free to use curry, turmeric, cumin, or coriander.
• Vary the Soy Sauce: there are several varieties of soy sauce (shoyu, tamari, sweet soy sauce, etc.). Each brings a specific touch. For example, tamari sauce is more robust and wheat-free, which may suit some wheat-intolerant people (but be careful, seitan is obviously loaded with gluten).
• Add Garlic and Onion: in dehydrated or fresh form, they charm the seitan dough very well.
• Incorporate Pureed Vegetables: to create a flavor nuance, you can include a bit of pureed vegetables (peppers, carrots, sun-dried tomatoes) in the gluten mixture, which will give a new range of tastes.
• Play with Texture: if you want firmer seitan, you can knead longer or extend the cooking time. For softer seitan, reduce the cooking time or incorporate a little cornstarch into the dough (up to 1 tablespoon for 200 g of gluten).

Cooking and Storage Tips

1. Steam or Poaching
   Instead of cooking your seitan in a broth, you can opt for steaming. The result may be less flavored, but you can retrieve the seitan with a more neutral taste, which will later pair with different sauces. You can also make a very light broth with herbs if you want to avoid the high sodium content of some soy sauces.

2. Frying and Marinating
   Once cooked, seitan holds up well to frying or sautéing. Try marinating your seitan pieces in olive oil, garlic, smoked paprika, and a splash of lemon juice, then grill them in a pan. The result is crispy on the outside and tender on the inside.

3. Storage
   Store cooked seitan in its broth, in an airtight container, in the refrigerator. It can be kept for up to 5 to 6 days. You can also freeze it after cooking. Cut it into slices or ready-to-use pieces, freeze everything, and you’ll have seitan quickly available for your dishes.

4. De-flavoring if Needed
   If you have over-flavored your seitan, or if you find it has absorbed too much salt, you can simmer it in water or a low-salt broth before incorporating it into your final recipe. Its taste will soften a bit.

Recipe Ideas with Seitan

You can use seitan in a multitude of dishes. Here are some suggestions to make the most of its versatility:

1. Seitan Stir-Fry with Vegetables

• Sauté sliced onions and carrot rounds in a wok or large pan with a drizzle of oil.
• Add pieces of seitan previously cut into strips or cubes.
• Incorporate other vegetables (peppers, broccoli, mushrooms) and stir-fry everything over high heat.
• Deglaze with a sauce made from soy sauce, ginger, garlic, and a bit of maple syrup.
• Serve with rice or wheat noodles.

2. Grilled Seitan Sandwich

• Marinate seitan slices in a mixture of olive oil, garlic, Provence herbs, and a hint of mustard.
• Grill them in a pan or on the barbecue until golden.
• Fill a baguette with these slices, green salad, tomato slices, red onions, and a sauce of your choice (vegan mayonnaise, mustard sauce, etc.).
• Accompany with oven fries or a crunchy salad.

3. Seitan Stew

• In a pot, sauté sliced onions, carrots, and mushrooms with a bit of oil.
• Add seitan pieces, then sprinkle with paprika and aromatic herbs.
• Deglaze with vegetable broth.
• Let simmer over low heat for 30 minutes for the flavors to blend harmoniously.
• Taste and adjust the seasoning. Serve with rice, pasta, or potatoes.

4. Marinated Seitan Skewers

• Cut the seitan into cubes.
• Prepare a marinade (example: olive oil, soy sauce, garlic, lemon juice, paprika) and let the seitan cubes rest in it for at least 1 hour.
• Thread the cubes onto skewers, alternating with cherry tomatoes, peppers, and onions.
• Cook in the oven or on the grill, turning regularly.
• Serve the skewers with a plant-based yogurt sauce, garnished with chives or mint.

5. Breaded Seitan Nuggets

• Cut the cooked seitan into bite-sized pieces.
• Dip them in aquafaba (chickpea juice) or a water-flour mixture.
• Roll them in seasoned panko breadcrumbs (salt, pepper, paprika).
• Brown in a pan or in the oven.
• Enjoy with barbecue sauce or homemade ketchup.

Nutritional Values and Benefits of Seitan

Seitan is known for its high protein content: depending on how it is prepared, 100 g of seitan can provide between 20 and 25 g of protein. It also contains little fat (often less than 2 g of fat per 100 g) and zero cholesterol. It is therefore an interesting protein source for vegetarians and vegans, although variety remains important (alternating with legumes, tofu, tempeh, etc.).

Seitan also contains minerals such as iron and phosphorus. However, plant-based iron is less well absorbed than animal-based iron. For better absorption, combine seitan with foods rich in vitamin C (lemons, citrus fruits, peppers) during the same meal. This enhances iron absorption and improves overall nutritional balance.

Limitations and Precautions

• Gluten Content: Since seitan is essentially gluten, it is completely discouraged for people with celiac disease or gluten sensitivity.
• High in Protein but Low in Lysine Amino Acids: Like many cereals, seitan is particularly low in lysine. To meet all essential amino acid needs, be sure to consume legumes (lentils, chickpeas, red beans) on the same day or meal.
• Sodium Content: If you use soy sauce or heavily salt your dough and broth, the final product may be high in salt. Monitor this parameter by adjusting the amount of soy sauce or using reduced-sodium versions.

How to Integrate Seitan into a Vegetarian Diet?

A balanced vegetarian diet relies on variety. Plant proteins are found in legumes (lentils, peas, beans), whole grains, and products like tofu, tempeh, or seitan. Integrating seitan into your meals can help vary the pleasures. Here are some tips:

• Alternate Protein Sources: Don’t rely solely on seitan. Also try soy, pea, or hemp proteins.
• Add Them to Traditional Dishes: For example, replace ground meat with sliced seitan in a Bolognese sauce or chili.
• Pair Seitan with Fresh Vegetables to benefit from a supply of vitamins and minerals.
• Play with Different Spices and Sauces to stimulate your culinary creativity.

Conclusion

Preparing homemade seitan without a machine is entirely possible and even quite fun. Whether it’s the traditional method, which requires washing the wheat dough to extract the starch, or the faster approach using pure wheat gluten, the result is a plant-based meat substitute with a unique texture and adaptable taste. Rich in protein, iron, and very low in fat, seitan is a valuable ally for those looking to diversify their diet by reducing meat consumption.

Beyond its nutritional qualities, seitan’s greatest asset lies in its great versatility: it can be cooked in stews, stir-fries, skewers, sandwiches, or nuggets. Its neutral taste and texture allow for experimenting with various seasonings and satisfying almost any culinary desire. To succeed in making seitan, it is important to pay attention to certain elements: the quality of the flour or gluten, patience during kneading, the richness of the cooking broth, and the right amount of salt or soy sauce.

By following our tips and adjusting to your preferences, you can create delicious seitan, tailored to your needs and those of your loved ones. So embark on this gourmet adventure, test new flavors, and share your culinary creations to prove that vegetarian cooking can be easy, economical, and delicious. Enjoy your meal!