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Homemade BBQ Seitan
Posted: Thursday, December 11th, 2008 – 9:12 pm
I know there is a contigent of vegetarians and vegans out there who aren't crazy about meat analogs, but I think one of the most versatile analogs is seitan. The name itself sounds like satan
, so right there it has some crazy appeal factor. In any event, one of my favorite seitan dishes is BBQ style. Even though preparing your own seitan with homemade bbq sauce requires a bit more time, I think it's well worth the effort.
The basic seitan making process is to take wheat gluten powder (procurable at most health stores), add the appropriate spices with water and boil until the gluten obtains the texture you desire. I often cut the gluten with a bit of regular flour so the texture isn't so incredibly tough. Once you have your gluten, all you need to do is add your homemade bbq sauce and grill!
BBQ sauce
- 1 cup tomatoes
- 1 teaspoon liquid smoke
- 1½ tablespoons apple cider vinegar (do not substitute any other vinegar)
- 2 tablespoons brown sugar
- 1 tablespoon agave nectar
- ¼ teaspoon cayenne pepper
- 2 cloves garlic chopped
- 1" piece of fresh ginger grated
- 1 teaspoon ground black pepper
- ½ teaspoon salt
Blend all ingredients in a blender until smooth.
BBQ seitan ingredients
- 2 cups wheat gluten
- ¼ all purpose flour
- 1 teaspoon fennel seeds
- ½ salt
- 1 teaspoon ground black pepper
- 1 teaspoon ground rosemary
- 1 teaspoon ground sage
- 1 teaspoon ground oregano
- 1 teaspoon ground smoked paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1¼ cups very cold water
- 2 teaspoons olive oil
- 4 teaspoons liquid smoke
- 2 tablespoons soy sauce
BBQ seitan preparation
- In a spice mill or coffee grinder, grind fennel, salt, pepper, rosemary, sage, oregano, paprika, onion and garlic powder to a smooth powder.
- In a small bowl, mix ground spices, wheat gluten, and flour thoroughly.
- In a measuring cup, mix water, oil, and two teaspoons of liquid smoke.
- Slowly pour water mixture into flour mixture stirring after each addition. The gluten should start holding together almost immediately. Pour the water in until the flour is thoroughly moistened. Knead slightly until a firm ball is formed.
- Fill a medium saucepan with water, two more teaspoons of liquid smoke, and soy sauce. Tear the seitan ball into small pieces and drop into saucepan. Bring mixture to a boil, reduce heat, and cook for 30-40 minutes. The seitan should start taking on a slightly spongy texture on the outside.
- Preheat oven to 425° F.
- Drain seitan mixture. Let cool 5-10 minutes. Slice into ¼" slices. If the centers look undone, boil for 10-15 minutes more.
- Layer two to three sheets of aluminum foil and turn up the sides. Place the seitan slices in.
- Mix in BBQ sauce and bake for 30-40 minutes.
Yield: 5 servings
| Nutrition Facts | |
|---|---|
| Serving Size 1 serving (113g) Servings Per Batch 5 |
|
| Amount Per Serving | |
| Calories 290 | Calories from Fat 18 |
| % Daily Value * | |
| Total Fat 5g | 3% |
| Saturated Fat 0g | 0% |
| Monounsaturated Fat 1g | |
| Polyunsaturated Fat 0g | |
| Trans Fat 0g | |
| Cholesterol 0g | 0% |
| Sodium 460mg | 19% |
| Potassium 143mg | 4% |
| Total Carbohydrate 31g | 10% |
| Dietary Fiber 1g | 4% |
| Sugars 6g | |
| Protein 33g | 66% |
| Vitamin A | 6% |
| Vitamin C | 8% |
| Calcium | 2% |
| Iron | 16% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |