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Seitan Recipes

Seitan Stew
(Serves 4)

This is a more modern and gourmet version of a traditional stew, but oh, so much more tasty.

1 cup of water plus 1/2 cup water
1 ounce dried wild mushrooms such as morel, shiitake, or porcini
1 Tablespoon oil
1 large onion, chopped
2 carrots, diced
3 small turnips, peeled and cut in quarters
4-5 small potatoes, cut in half
1/2 pound mushrooms, halved
3 dried tomatoes, made into powder
8 ounces seitan, cut in small chunks
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 teaspoon dried sage
1 Tablespoon miso
1 Tablespoon arrowroot plus additional if needed
2 Tablespoons fresh chopped parsley
Freshly ground black pepper to taste

Boil one cup of the water and soak the dried mushrooms (if they are morels or shiitake) for 30 minutes. Save soaking water. If using porcini add when recommended.

Heat oil in pan over medium heat. Add onion, carrot, turnips, and potatoes. Sauté for 3 to 5 minutes until onion begins to soften. Add fresh mushrooms, tomato powder, and 1/4 cup water. Cook for 5 more minutes. Then add seitan chunks, dried herbs, and rehydrated mushrooms that have been cut in pieces. Cook for 5 more minutes.

Add soaking water drained of any debris and porcini, if using them. Add the miso and stir. Cook for about 10 more minutes until vegetables are almost tender.

Combine the remaining 1/4 cup water with the arrowroot and add to the pan over medium heat, stirring until thickened. If too thick add water 1 tablespoon at a time. If too thin add arrowroot 1 teaspoon at a time. Season with black pepper. Add parsley just before serving.

Total Calories per Serving: 277
Fat: 5 grams

Seitan and Shiitake Mushroom Stroganoff
(Serves 4)

Savor this hearty dish.

Vegetable cooking spray
1 Tablespoon oil
1 onion, chopped
8-12 ounces seitan cutlets, cut into chunks
1 carrot, finely cut or shredded
1 clove garlic, minced
1 cup sliced button mushrooms
6 to 10 dried or fresh shiitake mushrooms (If dried they need to be soaked for at least 30 minutes and then drained.), sliced
1 Tablespoon Bragg liquid amino acids, lite tamari, or soy sauce
5 ounces silken lite firm or extra firm tofu
1 Tablespoon lemon juice
1 Tablespoon arrowroot
1 teaspoon sweetener
Freshly ground pepper, to taste
1/4 cup chopped parsley, for garnish

Spray a wok or large sauté pan with cooking spray. Add the oil and heat. When the oil is hot, add the onion and seitan and sauté for 2 to 3 minutes. Add the carrot, garlic, and mushrooms. Cook until mushrooms release their water. Add liquid aminos and cook until almost all absorbed.

While the mushroom mixture is cooking blend the tofu, lemon juice, arrowroot, and sweetener in a blender or food processor until smooth.

Turn off heat and add the tofu mixture. Stir to combine. If heat is too high the tofu mixture will break apart and curdle. Add freshly ground pepper. Top with parsley and serve over hot noodles.

Total Calories per Serving: 135
Fat: 4 grams

Seitan Fusion Sauté
(Serves 4)

Enjoy this delicious dish.

1-1/2 teaspoons oil
1 medium onion, chopped
2 cloves garlic, minced
1 Tablespoon garam masala
8 ounces seitan, finely chopped or coarsely grated
2 cups shredded zucchini
1 cup chopped fresh tomato
1/2 can crushed pineapple in juice, undrained (20 ounce can)
2 Tablespoons peanut butter
1/2 cup lite coconut milk
Salt and pepper to taste
1/4 cup chopped fresh cilantro
Dash of Tabasco (optional)
Chopped peanuts for garnish (optional)

Heat the oil in a large skillet. Add the onion and sauté for 5 minutes. Add the garlic and garam masala. Stirring, cook for another 1 to 2 minutes. Add the zucchini, seitan, and tomato and cook for 1 to 2 minutes. Add the remaining ingredients, except cilantro and simmer over medium heat for 10 minutes until sauce begins to thicken slightly. Taste and add Tabasco if desired. Stir in cilantro. Top with chopped peanuts. Serve hot over rice.

Total Calories per Serving: 203
Fat: 9 grams

Barbecued Seitan
(Serves 4)

Cold leftovers of this dish are great, too.

Vegetable cooking spray
1 medium onion, diced
8-12 ounces seitan cutlets, cut into strips
1/4 cup barbecue sauce
4 whole wheat buns, optional

Spray a skillet with cooking spray. Add the onion and sauté over medium heat for about 5 minutes, adding water 1 tablespoon at a time if onion begins to stick. Cook until onion is translucent. Add the seitan strips and sauté for 1 to 2 minutes. Add barbecue sauce and stir to combine. Sauté until barbecue sauce is hot. Serve on whole wheat buns, if desired.

Total Calories per Serving (without bun): 69
Fat: Less than 1 gram

Seitan-Squash Sauté
(Serves 4)

Here’s another terrific seitan dish.

2 teaspoons vegetable oil
1 medium onion, sliced
2 small carrots, peeled and sliced on the diagonal
1/2 pound of seitan, marinated in tamari broth, cut in small chunks
1 medium-size yellow squash, diced
1 medium-size zucchini, diced
1 gray or roly-poly squash, diced
2 cloves garlic, minced
1 teaspoon grated ginger
1/2 cup pineapple juice
1 large tomato, pureed
1 Tablespoon seitan marinade or 2 teaspoons tamari with 1 teaspoon water
1 Tablespoon arrowroot (starch) mixed with 1 tablespoon water

Heat oil in large sauté pan over medium-high heat. Add onion and carrots. Cook for about 5 minutes until onion starts getting translucent. Add seitan, squash, garlic, and ginger and sauté for about 5 more minutes. Add the pineapple juice, pureed tomato, and marinade. Stir and cook for a couple of minutes. Remove pan from heat. Add the arrowroot mixture, stir well. Return to heat and stir until sauce thickens. Serve hot over rice or noodles.

Total Calories per Serving: 137
Fat: 3 grams

Mock BBQ Pork
(Serves 4 as an appetizer or used in a stir-fry)

Here’s a terrific tasting meat alternative.

8 ounces gluten, cooked according to directions below
1 Tablespoon toasted sesame oil
2 Tablespoons lite tamari or soy sauce
2 Tablespoons water
1 Tablespoon minced ginger
1 Tablespoon minced garlic
1 Tablespoon sweetener
2 teaspoons five-spice powder
Vegetable cooking spray

Form gluten into a cylinder and lightly simmer in water for at least 30 minutes until quite firm. Let cool and cut in small pieces in the Chinese “roll-cut” style. (Cut off one corner, turn the cylinder, cut again and continue.)

Combine the remaining ingredients to make a marinade. Marinate the gluten pieces for 15 to 30 minutes.

Preheat the oven to 300 degrees.

Spray a baking sheet with cooking spray. Drain gluten from marinade. Put on baking sheet and bake for 20 to 30 minutes. If gluten seems to be getting too dry, baste with the marinade.

Eat as is, use in a stir-fry, or as a filling for mock-pork buns.

Total Calories per Serving: 80
Fat: 3 grams

Written by: Jill Nussinow, M.S., R.D. from The Vegetarian Resource Group

Did you know that you can make seitan at home? click here

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