Seitan - Double-Post Tuesday

Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's double post deals with seitan.

Yesterday, tempeh, today seitan, another one of those how do I work with this? items. These six recipes, including Seitan Satay with Peanut Sauce and Radical Reuben, can help get you started. Enjoy!

SEITAN MEATBALLS WITH WINTER TOMATO SAUCE

This one is from the January 2007 issue of Vegetarian Times, and begins, “These 'meatballs' are perfect with pasta, but they're also tasty in a sandwich.” Serves 6.

To view this online, click here.

Ingredients

Winter Tomato Sauce

1 15-oz. can diced tomatoes

3 Tbs. olive oil

3 cloves garlic, minced (about 1 Tbs.)

2 tsp. dried basil

Seitan Meatballs

1 16-oz. pkg. seitan

1/2 cup pecans

1/2 cup whole-wheat breadcrumbs

1/4 cup chopped fresh parsley

1/4 cup chopped fresh basil

3 Tbs. olive oil, divided

3 cloves garlic, minced (about 1 Tbs.)

1 tsp. low-sodium soy sauce

1/8 tsp. dried oregano

1 tsp. egg replacer powder

16 oz. whole-wheat pasta

Directions

To make Winter Tomato Sauce:

Simmer all ingredients in partially covered saucepan 25 minutes. Season with salt and pepper.

To make Seitan Meatballs:

Preheat oven to 400°F. Coat baking sheet with cooking spray. Blend seitan in food processor until crumbly. Add pecans, and pulse until combined.

Transfer to bowl. Stir in breadcrumbs, herbs, 1 Tbs. oil, garlic, soy sauce and oregano. Whisk egg replacer with 1/4 cup water until frothy. Fold egg replacer into seitan mixture.

Shape mixture into 18 balls. Place on prepared baking sheet, and brush with 1 Tbs. remaining oil. Bake 20 minutes, turning once, or until crusty and lightly browned. Meanwhile, prepare pasta according to package directions. Drain, and divide among serving bowls. Top with sauce and meatballs, and serve.

nutritional information Per SERVING: Calories: 575; Protein: 34 g; Total Fat: 21 g; Saturated Fat: 2 g; Carbohydrates: 68 g; Sodium: 418 mg; Fiber: 9 g; Sugar: 3 g; Vegan

SEITAN SATAY WITH PEANUT SAUCE

This one is from the October 2008 issue of Vegetarian Times, and begins, “Spicy peanut sauce and lemon wedges add flavor to this vegan version of an Indonesian favorite. The recipe here calls for cooking the skewered seitan in the oven after marinating, but feel free to pan-fry or barbecue.” Serves 8.

To view this online, click here.

Ingredients

Seitan Satay

1/4 cup low-sodium soy sauce

2 Tbs. toasted sesame oil

1 1/2 tsp. grated fresh ginger

1 lb. seitan, drained and cut into chunks

2 medium cucumbers, peeled and quartered lengthwise

Lemon wedges, for garnish

Peanut Sauce

1/2 cup creamy peanut butter

2 Tbs. tahini

2 Tbs. low-sodium soy sauce

1 Tbs. toasted sesame oil

1 tsp. hot sesame oil

1 tsp. minced fresh ginger

Directions

To make Seitan Satay:

Soak 8 wood skewers in water 30 minutes. Combine soy sauce, sesame oil, and ginger in resealable plastic bag. Add seitan; seal, and shake to coat. Refrigerate 1 hour, or overnight.

Preheat oven to 375°F. Coat baking sheet with nonstick cooking spray. Drain seitan chunks, and thread onto skewers. Place skewers on prepared baking sheet, and bake 10 to 15 minutes, or until seitan is browned and firm.

Meanwhile, make Peanut Sauce:

Blend all ingredients and 1/2 cup water in blender until smooth. Season with salt and pepper, and transfer to serving bowl.

To serve: Place cucumber quarters on serving plates. Set skewers on top. Garnish with lemon wedges, and pass Peanut Sauce for dipping.

nutritional information per serving: Calories: 223; Protein: 21 g; Total Fat: 13.5 g; Saturated Fat: 2.5 g; Carbohydrates: 8 g; Cholesterol: 0 mg; Sodium: 276 mg; Fiber: 2 g; Sugar: 2 g; Vegan

ULTIMATE VEGAN CHILI

This recipe, from the February 2010 issue of Vegetarian Times, page 51, begins, “This chili is made with a base of seitan and mushrooms for a rich, thick dish that is, for lack of a better word, meaty! In lieu of chili beans such as Bush's Best Chili Beans, you can substitute or 1 can each black beans, kidney beans, and pinto beans, partially drained. If you like your chili three-alarm hot, add an extra chipotle chile or two.” Serves 8.

To view this online, go to http://www.vegetariantimes.com/recipe/ultimate-vegan-chili/

Ingredients

2 Tbs. olive oil

1 large onion, chopped (2 cups)

3 cloves garlic, minced (1 Tbs.)

1 chipotle chile in adobo sauce, drained and minced

8 oz. baby bella mushrooms, finely chopped (1 1/2 cups)

2 8-oz. pkgs. seitan, chopped (3 cups)

3 Tbs. tomato paste

2 tsp. smoked paprika

2 tsp. dried oregano

1 1/2 tsp. chili powder

3/4 tsp. celery salt

3 15-oz. cans chili beans, partially drained

1 cup chopped carrots (2 to 3 large carrots)

2 Tbs. low-sodium tamari or soy sauce

1 Tbs. vegan Worcestershire sauce

Directions

Heat oil in Dutch oven over medium-high heat. Add onion, and sauté 7 to 10 minutes, or until beginning to brown, stirring often. Add garlic and chipotle chile, and sauté 1 minute more. Stir in mushrooms; cook 3 to 4 minutes, or until softened. Add seitan, tomato paste, paprika, oregano, chili powder, celery salt, and 1 cup water; cook 3 to 4 minutes, stirring occasionally.

Add beans, carrots, tamari, and Worcestershire sauce. Cover, and reduce heat to medium-low. Simmer 1 hour, or until carrots are tender.

nutritional information Per 1-cup Serving: Calories: 276; Protein: 24 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 33 g; Cholesterol: 0 mg; Sodium: 844 mg; Fiber: 9 g; Sugar: 4 g; Vegan

GLAZED SEITAN STIR-FRY

This is from page 75 of the January 2007 issue of Vegetarian Times, and begins, “Have all ingredients chopped and ready, and keep them in constant motion over high heat while cooking so they get crisp on the outside and stay tender inside.” Serves 4 in 30 minutes or less.

To view this online, go to http://www.vegetariantimes.com/recipe/glazed-seitan-stir-fry-2/.

Ingredients

Glazed Seitan

3 Tbs. maple syrup

3 Tbs. orange juice

1 Tbs. low-sodium soy sauce

1 Tbs. toasted sesame oil

1 12-oz. pkg. seitan, shredded

Stir-Fry

3/4 cup cashews

1 Tbs. plus 1 tsp. sesame oil

1 red bell pepper, cut into 1/4-inch strips (about 1 cup)

1 cup frozen shelled edamame

1 Tbs. minced ginger

3 cloves garlic, minced (about 1 Tbs.)

1/2 tsp. crushed red pepper flakes

6 Tbs. orange juice

1 Tbs. arrowroot powder

Directions

To make Glazed Seitan: Combine syrup, juice, and soy sauce in small bowl.

Heat oil in nonstick skillet over medium-high heat. Add seitan, and stir-fry 4 minutes, or until golden. Add maple syrup mixture, and simmer 3 minutes, or until seitan is coated with glaze. Transfer to bowl. Wipe out skillet.

To make Stir-Fry: Toast cashews in dry skillet over medium-high heat 3 minutes, or until fragrant. Transfer to bowl. Heat 1 Tbs. sesame oil in skillet over medium-high heat. Add bell pepper and edamame, and stir-fry 2 minutes.

Move vegetables to sides of skillet, and pour remaining 1 tsp. oil in center. Add ginger, garlic, and red pepper flakes, and stir-fry 1 minute. Stir in 2 Tbs. water, Glazed Seitan, and cashews. Cover, and cook 2 minutes, or until pepper is tender.

Combine orange juice and arrowroot powder. Stir into vegetable mixture. Bring to a simmer, then remove from heat, and serve.

nutritional information Per Serving: Calories: 421; Protein: 32 g; Total Fat: 19 g; Saturated Fat: 3 g; Carbohydrates: 33 g; Cholesterol: 0 mg; Sodium: 346 mg; Fiber: 4 g; Sugar: 15 g; Vegan

RADICAL REUBEN

One of the things I missed when I became a vegetarian was having the occasional Reuben sandwich. Now I don't have to do without! This yummy recipe is from the June 2008 issue of Vegetarian Times, and begins, “This recipe was a winner in our 2008 Restaurant Poll, and is a popular sandwich at Chicago Diner in Chicago, Illinois. We were impressed by its innovative use of beet and pickle juices to turn seitan into a tangy substitute for corned beef. Can't find beet juice? Purée a 15-ounce can of beets and use it for the marinade.” Serves 4.

To view this yumminess (oops, I mean recipe), go to http://www.vegetariantimes.com/recipe/radical-reuben/.

Ingredients

1 lb. seitan, thinly sliced

1 cup pickle juice

1/2 cup beet juice or beet borscht

1 tsp. pickling spice

3/4 tsp. garlic powder

1/8 tsp. ground black pepper

1/4 cup soy mayonnaise

3 Tbs. ketchup

2 Tbs. finely chopped pickles

8 slices rye bread

4 slices Swiss or soy cheese

Sauerkraut, for garnish

Directions

To make Seitan: Place seitan in baking dish. Bring pickle juice, beet juice, pickling spice, garlic powder, pepper, and 1 cup water to a boil in saucepan. Reduce heat to medium-low, and simmer 15 minutes. Strain marinade, and pour over sliced seitan. Cover and cool. Chill overnight.

To make Reuben Sauce: Combine all ingredients in bowl.

To make Sandwiches: Preheat oven to broil. Set bread slices on baking sheet. Top 4 bread slices with drained Seitan and cheese. Broil 5 to 7 minutes, or until Seitan is hot and cheese is melted. Transfer Seitan-topped bread slices to serving plates, and garnish with sauerkraut. Spread remaining 4 bread slices with Reuben Sauce, and place on top of Sandwiches.

nutritional information Per SERVING: Calories: 472; Protein: 45 g; Total Fat: 15.5 g; Saturated Fat: 6.5 g; Carbohydrates: 45 g; Cholesterol: 26 mg; Sodium: 807 mg; Fiber: 2 g; Sugar: 6 g

SEITAN AND GUINNESS STEW

Jolinda Hackett wrote for The Spruce Eats. For this recipe, she wrote, “Beef and Guinness stew, an Irish pub favorite, gets a vegetarian makeover in this recipe, using seitan instead of beef to absorb all that rich stout flavor. Yum! The flavor of the beer is very strong in this recipe, so I've suggest using half the amount of Guinness and adding an equal amount of vegetable broth if you aren't a Guinness fan.”

Note: When Jolinda wrote for about.com (before it became dotdash, which the Spruce is part of), this recipe was called Vegetarian "Beef" and Guinness Stew.

Prep Time: 10 minutes; Cook Time: 60 minutes

Ingredients:

Approx 14 oz seitan, cut into thin strips

2 tbsp soy sauce

2 tbsp olive oil

1 tbsp steak sauce

3 tbsp butter or margarine

1 onion, diced

3 ribs celery, chopped

2 carrots, chopped

2 medium potatoes chopped into 1 inch pieces

3 cloves garlic, minced

2 12 oz bottles Guinness Stout OR 1 bottle plus 1 1/2 cups vegetable broth

2 tbsp flour

1 tbsp chopped fresh thyme

1 tsp brown sugar (optional)

Salt and pepper to taste

Preparation:

Saute seitan in olive oil and soy sauce until slightly browned, about 5 minutes. Reduce heat, add steak sauce and stir until seitan is lightly coated. Remove from heat and aside. In a large pot, sautee onions, celery, carrots, potatoes and garlic in butter or margarine for 3-5 minutes, or until onions are slightly soft. Reduce heat and slowly add Guinness, gently stirring to combine. Add flour, thyme, sugar, salt and pepper and stir well. Add seitan and allow stew to simmer until Guinness reduces and stew thickens, about 40-50 minutes.

Add more salt and pepper if desired and enjoy!