3 healthy seitan recipes you’d like to try

Seitan is a meat substitute for vegans that can help supplement the daily protein requirement, which will reduce the risk of suffering from problems related to the quality and functionality of muscle mass. It can be prepared in several ways. For this reason, we are going to show you a number of alternatives so that you can get the most out of it.

Before we begin, it should be noted that in the context of vegan diets should optimize protein intake and some nutrients they may be deficient. Otherwise there would be disservices at a physiological level, which would negatively affect the state of health over the years. Integration is usually required to avoid this scenario.

Seitan with white beans

This preparation with seitan stands out for its high fiber content, a substance which they proved be the key to good intestinal transit. The fiber manages to increase the volume of the faecal bolus, which causes greater stimulation of the mechanoreceptors of the tube and more intense peristaltic movements. Thus, constipation is prevented.

Furthermore, fiber is a key element in preventing the development of chronic pathologies and complexes associated with the intestine. to exist evidence as it may reduce the incidence of cancer. However, it is necessary to cover a daily intake of 25 or 30 grams. However, most diets barely reach 15 grams.

healthy seitan recipes youd like to try
Seitan is a wheat gluten-based food that serves to replace meat in a vegan diet.


  • 1 cup of wheat gluten powder.
  • 2 cups cooked and drained white beans.
  • 2 tablespoons of soy sauce.
  • 1 teaspoon smoked paprika.
  • 1 teaspoon garlic powder.

Step by step

  1. Mix the gluten with the paprika and garlic.
  2. Next, beat the cooked beans with the blender so that you get a puree.
  3. Add the beans and soy sauce to the paprika and garlic mixture.
  4. Also add the seitan, mix and knead for 4 minutes until you get a thick result. You may need to pour some water.
  5. Close the dough in a muslin and steam it for 20 minutes. After the time, the preparation will be ready to be consumed, although it can also be refrigerated or frozen to increase its useful life.

Seitan with oatmeal and brown rice

Oats are a source of a type of soluble fiber, beta glucans, which provide many benefits internally. They are one of the main energy substrates for the bacteria that inhabit the pipe.

Beta glucans promote the growth of the microbiota. Likewise, they are required for the synthesis of butyrate, a compound that modulates inflammation in the internal environment, according to a study published in Nutrients.

In addition, this preparation provides a high amount of quality and complex carbohydrates. These elements are decisive for the practice of high intensity physical activity. Furthermore, they improve the ability to recover afterwards as they induce the replacement of lost glycogen.

Seitan burger with vegetables.
Seitan can be combined with both cereals and vegetables to obtain delicious and nutritious dishes.


  • 1 cup of wheat gluten powder.
  • 1/2 cup cooked brown rice.
  • half a cup of rolled oats.
  • 1 cup of water.
  • 2 tablespoons of soy sauce.
  • 1/4 vegetable stock cube.
  • 1 teaspoon of parsley.
  • 1 teaspoon onion powder.

Step by step

  1. Boil the water in a saucepan and dissolve the stock cube.
  2. Add the parsley and onion.
  3. After a couple of minutes, add the oat flakes and lower the heat.
  4. Mix to form a paste. When the consistency is thick, remove from the heat and add the already cooked rice. Mix very well.
  5. Put the seitan with the soy sauce in a bowl and mix both ingredients well.
  6. Pour the contents of the saucepan and continue stirring. You will need to work the dough for a few minutes until it becomes elastic. You may need to add some water.
  7. When the result is a ball, Put it in a large pot with water for 40 minutes. After the time, remove and leave to cool. It is kept in the fridge in a container with its own broth.

Seitan with creamed potatoes

For this last recipe you can use a homemade seitan like the previous ones or buy it already prepared at the supermarket. Anyway, you will get a result with a significant protein intake, even if the digestibility of these nutrients will be relatively low. Therefore, it is important to increase your daily intake to meet your requirements.


  • 1/2 kilo of seitan.
  • 300 grams of potatoes.
  • 1 onion.
  • 2 cloves of garlic.
  • 1 glass of soy milk.
  • 2 tablespoons of soy margarine.
  • White wine.
  • Olive oil.
  • Parsley.

Step by step

  1. Chop the onion and garlic.
  2. Next, fry them in a pan with olive oil until translucent.
  3. Cut the seitan into medium-sized squares and then add it to the pan so that it browns.
  4. Add a splash of white wine to the pan and simmer over medium heat until the alcohol evaporates.
  5. Book the preparation and continue with the cream of potatoes.
  6. To do this, put a spoonful of vegetable margarine in a saucepan together with the soy milk and salt.
  7. When the margarine has melted, add the peeled and diced potatoes.
  8. Cook until it breaks the boil and the potatoes are soft.
  9. Once this point is passed, pass the result through a blender to obtain a creamy consistency.
  10. You can now serve the preparation with the seitan on one side and the potato cream on the other to better enjoy this dish.

Prepare healthy recipes with seitan

How could you verify, There are many options for making healthy seitan recipes. This food can be prepared at home or, moreover, you can buy it at the supermarket. In the latter case, the label must be read carefully to make sure that it does not contain added sugar or poor quality additives.

Finally, we would like to remind you that in the context of vegan diets it is advisable to monitor the intake of proteins and other micronutrients to avoid deficits which could jeopardize the state of health. If in doubt, it is advisable to consult a professional. Indeed, it will be necessary to integrate with some elements such as vitamin B12, since it is not found in vegetable products.

The post 3 Healthy Seitan Recipes You’d Like to Try first appeared on research-school.



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