How to Make Seitan

Ingredients (Stage 1)

2 Cups of Gluten Flour
1 teaspoon of garlic powder
1 teaspoon of ground ginger
1/2 teaspoon of celery salt
1 and 1/4 cop of vegetable stock (I like vegetable Oxo but use any brand you enjoy)
3 tablespoons of soy sauce
1 tablespoon of sesame oil

1. Mix all the dry ingredients together.
2. Mix all the liquid ingredients.
3. Add the liquid to the dry ingredients and mix thoroughly with a fork until a still dough is formed.
4. Knead the dough about 12-18 times then allow it to rest for five minutes.
5. Knead the dough again then give it a longer rest (about 15minutes)
6. Cut the dough into the appropriate shape for what you intend to use it for. eg cutlets, sausages, balls etc.

Ingredients (Stage 2)

4 cups water
2-3 Tablespoons of Soy Sauce
1/2 cup of chopped fresh spring onions
3-4 slices of fresh ginger
1 clove garlic

1. Combine the above ingredients and bring to the boil, then reduce to a simmer.

2. Simmer your seitan pieces in the broth for 45-60 minutes.

Now you have seitan which can be either used immediately, chilled or frozen for later use.

Please note that the exact calorie and fat count may very slightly depending on the recipe used or brand purchased. Generally speaking seitan itself is low in fat and calories but if you're slimming and need precise details please check the pack before you buy.

Approx per 30g serving
Calories- 165
Protein- 24g
Carbs- 12g
Fat- 0.5g
Fibre- 2g

Seitan is a fabulous, versatile, low fat ingredient. You can use it in any recipe that calls for meat from a curry to the Sunday roast. I've listed a few of my favourite recipes here but be sure to check out the links below as there are literally millions of great ideas out there.

Ingredients

1/2 Pint of Tomato Juice
1tbsp Corn Flour
pinch of salt
1tbsp Coriander powder
1tsp Turmeric
4tbsp vegetable oil
4 green chillies slit on one side
1tsp cumin seeds
1tsp fenugreek seeds
a few curry leaves
6-8oz of Seitan
juice of 1 lemon
a handful of fresh coriander chopped.

Pour the tomato juice into a pan over a low heat, add the cornflour and stir until the juice has thickened slightly and is smooth. Add the salt, turmeric and coriander powder. Increase heat slightly and simmer.

Whilst the sauce is simmering away heat the oil in a frying pan and fry the chillies, curry leaves, cumin and fenugreek seeds. When the oil becomes aromatic and believe me you'll know!, pour the spicy oil over the curry and cover quickly. Add the seitan, turn off the heat and leave for at least an hour to infuse. Ideally you should leave it overnight for the best flavour but an hour or so is sufficient.

Just before serving heat for 15-25 mins until piping hot. Garnish with the lemon juice and coriander leaves and serve with rice, couscous or bread.

Variation: Halve the quantity of seitan and substitute with lentils,chickpeas or vegetables. You can use any veg you like but whole skinned fresh tomatoes and potatoes in this sauce are to die for.

For The Orange sauce

2 Large Oranges
6 fluid oz Red Wine
6 fluid oz Fresh Orange Juice
3 fluid oz Vegetable stock
1 Tablespoons of Muscovado Sugar
1/2 tsp cornflour to thicken if required

Seitan

4-6 Seitan cutlets
Salt and Pepper
2 tbsp olive oil
1 whole clove garlic

1. Zest the oranges, break into segments and set aside

2. Score the seitan with a sharp fork, add the seasoning then fry in the oil on both sides for roughly 2-3 minutes. Discard the garlic clove and set sietan aside in tinfoil or in a low oven to keep warm.

3. Add the red wine, orange juice, sugar, stock, the Orange segments & and some of the Orange Peel to the frying pan. Keep stirring and simmer until the sauce has thickened to a gravy like consistency.

4. Pop your seitan cutlets onto a plate. Pour over the sauce, garnish with the orange zest and serve with rice, vegetables or potatoes.

Ingredients

2lb Seitan chunks
1 tsp. salt
2 onions sliced into thin semi circles
1 chopped bell pepper
2 tbsp olive oil
3 Tbsp smoked paprika
3 bay leaves
1/4 pt water
4 peeled and diced potatoes
Fresh ground black pepper to taste

Brown the onions in the oil for 2-3 mins, add the pepper and fry for a further 2-3 minutes. Add the seitan chunks, paprika, potatoes, salt and water and allow to simmer for 15-20 minutes or until the potatoes are done.

Serve with rice, pasta,dumplings or a good bread.