Seitan (Wheat Meat) Steak is a juicy, savoury bite you can really sink your teeth into. Yes, you can make steak at home! It is surprisingly easy to make with wholesome ingredients and a few pantry staples. High protein, low fat, cruelty-free, this is a steak you can feel good about eating.

Next time you are at the grocery store, skip the meat isle and grab some beans and vital wheat gluten. Your body, the environment and the animals will thank you.

Seitan vs Animal Meat

Compared to a meat steak this seitan steak recipe is a heavy hitter when it comes to nutrition. Whether you are trying to build muscle, lose weight or trying to maintain a healthy lifestyle, seitan is clearly the better choice. The key ingredients, vital wheat gluten and black beans blend to create a complete protein. Take a look at the facts.

Higher in Protein

I am asked all the time, “Where do you get your protein, where do you get your protein?”. A vegan diet does not lack protein. The media has implanted the incorrect notion that meat is the only way to get protein. It is not! Many vegetables and grains are high in protein: peas, beans, brussel sprouts, corn, potatoes, nuts, and broccoli, just to name a few. In fact, most people are eating too much protein which leads to weight gain.

Seitan contains a whopping 75 grams of protein per 100 grams compared to a meat steaks 21 grams. Enough said.

Fat Content

We all (hopefully) know the dangers of saturated fats. It leads to a higher risk of cardiovascular disease, high cholesterol and the harmful LDL, it can cause inflammation, blocked arteries and cause CANCER. It’s all nasty stuff so try and stay away from it whenever possible. If you want to read more and learn about good fat vs bad, here is a great article from Harvard Medical. Let’s compare:

Steak has a mind blowing 19g of fat per 100g.

Seitans has only 1.9g per 100g. That’s a significant difference. If you are like me and planning on living to be a healthy centurion, choose seitan over meat.

Nutrition

According to Healthline, one serving of seitan (made from one ounce of vital wheat gluten) contains the following nutrients :

Calories: 104
Protein: 21 grams
Selenium: 16% of the RDI
Iron: 8% of the RDI
Phosphorus: 7% of the RDI
Calcium: 4% of the RDI
Copper: 3% of the RDI

Longevity

Steak: Eating red meat every day can increase your odds of early death by 12%, with its saturated fat putting you at risk of heart complications.

Seitan: Making the swap to a meat substitute such as seitan can reverse red meat’s health risks, potentially adding four years to your life. Yay, more time with loved ones!

Is This Recipe Gluten-Free?

NO! NO! NO! Coeliacs should avoid seitan. It is made from wheat gluten and this can not be substituted. Sorry about that but I have lots of great recipes you can try like my Sweet & Sour Tofu or Curried Cauliflower Rice Bowl

What Is Vital Wheat Gluten?

Vital wheat gluten from gluten, the main protein of wheat. It is made by washing wheat flour dough with water until all the starch granules have been removed, leaving the sticky insoluble gluten as an elastic mass.

Although it’s not technically a flour, vital wheat gluten is a flour-like powder that contains nearly all gluten and minimal starch. It’s made by hydrating wheat flour, which activates the gluten protein, and it’s then processed to remove everything but the gluten. It’s then dried out and ground back into a powder again.

If you have ever tried a plant-based meat then the odds are you have had vital wheat gluten. My Mom grew up in the prairies of Saskatchewan. She told me stories of walking to school she would pick wheat from the farmers field and chew it like bubble gum. As a child this enticed me. When I first visited the prairies, that was on my list of things to try. Well, I did…it’s not good. While it has the texture of bubble gum it was almost tasteless. This bland taste is why it makes the perfect steak. It is a blank canvas for soaking up flavors.

Where to Buy Vital Wheat Gluten?

You can find Vital Wheat Gluten in your grocery store in the flour isle or in the specialty isle. If your store doesn’t carry it or you just don’t feel like leaving the house buy it here.

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