Seitan (and Broccoli Seitan)

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Home > posts > 2014 > 09 > 20140926_073707_seitan-and-broccoli-seitan.html

Seitan (and Broccoli Seitan)

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I made seitan based on the same idea as last time. I really followed the same basic recipe for the dry. For the wet, I messed up and added some extra stuff that I meant to save for the broth. Oh well, it turned out okay though maybe a little bit sweet.

I made more broth and simmered the entire thing. I do not yet know how it is cool, but when warm and cut, it is much spongier. I need to read me to find out what to adjust to change that (not sure I want to, but I want to have the options). I didn't use cheese cloth but I will still keep it in the recipe.

Then, I made the regular broccoli beef^[@rev] (without the marinade) and with a purchased vegan oyster sauce. I decided to try the wok that I attempted to re-season. You could still see the rust underneath but could feel the layer of oil on top. I figured that the worst that could happen is there would be a little extra iron in our food.

Recipe

Dry:

250g vital wheat gluten ( 1.5+ cups)
20g Nutritional yeast (1/4 + cups)
50g regular (wheat) flour (~1/4 cup)
1 TbspPenzey's Sandwich Sprinkle
1 Tbsp Italian Seasoning Mix
1 Tbsp osem (go lighter next time)

Wet:

1-1/4 cup water
1 Tbsp rice vinegar
2Tbsp Low Sodium soy sauce
1 Tbsp apple cider vinegar
1 Tbsp mirin
1/2 tsp toasted sesame oil

Broth:

6 cups water
1 cup white wine
1/4 cup soy sauce
2 tbsp Osem

Combine dry ingredients. Combine wet ingredients. Slowly add the wet to the dry. Knead by hand to fully combine. Knead in the food processor for 30 seconds. Knead by hand to combine, then split into four servings. Knead to clean up the loaves,Wrap in cheesecloth (optional). Let sit for 15 minutes.

Combine broth ingredients and bring to a simmer. Add rested seitan blocks and simmer (2/10 on induction) for 60 minutes.

Additional Photos

Seitan Only

Note: This does not include the sesame oil since I often skip it and it does not count calories in the broth since they are negligablein the final product

Item
serv. size
x
Cal
Fat
Carbs
protein
fiber
per
Total

Vital Wheat Gluten

100g
2.5
370
1.80
14.00
75.00
0.60
8.79
21.98

Flour

100g
0.5
366
1.40
80.00
6.00
2.40
9.40
4.70

Nutritional Yeat

100g
0.2
281
3.00
31.00
50.00
25.00
6.71
1.34

Mirin

1 Tbsp
1
33.8
0.00
9.50
0.10
0.00
1.04
1.04

Total

1198.00
5.80
90.70
200.60
7.70
29.06

Per Serving

4
299.50
1.45
22.68
50.15
1.93
7.27

For the full meal, you would want to include the small addition from the (vegan) oyster sauce and the oil used in stir-frying. Maybe 6-8 points of oil total.

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Original WP Post ID: 8880

Original WP Pub Date: 2014-09-26_073707