Seitan – the Best Meat Substitute

Seitan – the Best Meat Substitute

What is Seitan

Seitan, also known as “wheat meat” is made when wheat flour dough is washed with water until all the starch is removed, leaving just insoluble gluten. This gluten is then cooked and used as a meat substitute.

One serving of seitan (made from one ounce of vital wheat gluten) contains the following nutrients (1):

  • 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

Vegan Seitan and Mushrooms with Polenta


  • 2 cups vegetable broth or water
  • 3/4 cup instant polenta
  • Salt and ground black pepper, to taste
  • 1/4-1/2 cup almond milk, unsweetened (optional)
  • 2 tablespoons olive oil
  • 8 ounces baby portobello mushrooms, roughly chopped
  • 2 tablespoons flour
  • 1 cup vegetable broth
  • 1/4 cup white wine
  • 1 tablespoon chopped, fresh oregano leaves
  • 1 teaspoon dried parsley
  • 1/2 teaspoon garlic powder
  • (1) 8 ounce package seitan, sliced in strips
  • Salt and Ground Black Pepper, to taste


  1. Heat broth/water to a simmer in a medium saucepan. Stir in the polenta. Cook, stirring frequently until liquid is absorbed and polenta forms a pudding texture, about 20-25 minutes. Turn off the heat and cover. (For extra creaminess or a thinner polenta, stir in 1/4-1/2 cup of plain almond milk.) Season with salt and black pepper and set aside.
  2. Heat the olive oil in a large skillet. Add the mushrooms and cook for 3-5 minutes or until mushrooms have released some of their liquid and begin to brown slightly.
  3. Stir in the flour. Add the vegetable broth and wine and continue to stir. Add the oregano, dried parsley, garlic powder, and a dash each of salt and black pepper.Bring to a simmer and continue to cook until thickened to gravy consistency.
  4. Stir in the sliced seitan and cook another 2 minutes or until seitan is heated through.
  5. Divide seitan and polenta evenly among 2-3 bowls and serve.

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