Bringing Home the Seitan

132 Pages·2016·1.946 MB·English

by  Holechek Peters, Kris

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Make It Meatless with Seitan O
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C
H
E
K

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Whether you want to replicate a favorite meaty recipe from your T
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past, make a meal that will please omnivores and herbivores R
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alike or just want to try something new—seitan is what’s for
dinner now! Pack your vegetarian meal with plant-based,
protein-rich recipes like:
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No-Beef Tip Stew Chick’n Fingers
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Beer Brats Chorizo Tacos n
g Bringing Home
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Pulled Pork-ish Sweet and Sour Chick’n n
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Sandwiches
Seitan
Baked Ziti with H
the
Seitan Fakin’ Bacon Sausage
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m
Lettuce Wraps with Basic Wingz with
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Spicy Peanut Sauce BBQ Sauce
th 100 Protein-Packed, Plant-Based Recipes
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for Delicious “Wheat-Meat” Tacos,
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Bringing Home the Seitan teaches you how to bake, steam, boil
BBQ, Stir-Fry, Wings and More
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and cook your seitan to perfection with basic how-to recipes,
i
t
as well as cruelty-free spins on classic dishes and scrumptious a
a b
new eats. n K r i s Ho l e ch ek P e t e r s
$14.95 US
$17.50 CAN
Distributed by Publishers Group West
Bringing Home
Seitan
the
100 Protein-Packed, Plant-Based Recipes
for Delicious “Wheat-Meat” Tacos,
BBQ, Stir-Fry, Wings and More
K r i s H o l e c h e k P e t e r s
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Text copyright © 2016 Kris Holechek Peters. Design and concept copyright © 2016 Ulysses Press and its licensors. All rights reserved.
Any unauthorized duplication in whole or in part or dissemination of this edition by any means (including but not limited to photocopying,
electronic devices, digital versions, and the Internet) will be prosecuted to the fullest extent of the law.
Published in the United States by:
Ulysses Press
P.O. Box 3440
Berkeley, CA 94703
www.ulyssespress.com
ISBN13: 978-1-61243-615-9
Acquisitions editor: Casie Vogel
Project editor: Alice Riegert
Managing editor: Claire Chun
Editor: Lauren Harrison
Proofreader: Renee Rutledge
Front cover design: Rebecca Lown
Cover artwork: broccoli seitan stir-fry © Peter Kim/shutterstock.com; red cup of food © marco mayer/shutterstock.com; seitan, red
peppers, and potatoes © kitty/shutterstock.com
Interior design: whatdesign @ whatweb.com
Layout: Jake Flaherty
Distributed by Publishers Group West
IMPORTANT NOTE TO READERS: This book is independently authored and published and no sponsorship or endorsement of this book
by, and no affiliation with, any trademarked brands or other products mentioned within is claimed or suggested. All trademarks that appear
in this book belong to their respective owners and are used here for informational purposes only. The authors and publisher encourage
readers to patronize the quality brands and products mentioned in this book.
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To Jesse. Thanks for being the best culinary adventure companion and vegetable butcher I could ever ask for.
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Contents
Introduction ......................................................................................7
The Basics ......................................................................................11
Your Grandma’s Seitan ...........................................................12
Basic Seitan 2.0 ......................................................................13
Basic Chick’n ..........................................................................14
Basic Beef ...............................................................................15
Basic Ham ...............................................................................17
Basic Sausages ........................................................................19
Basic Lunch Meat ...................................................................20
Basic Burgers ..........................................................................21
Ground Not-Beef ....................................................................22
The Next Level ..............................................................................23
Chick’n Wings ........................................................................24
Ribs or No-Beef Tips ..............................................................25
Italian Sausages ......................................................................27
Mexican Sausages ...................................................................28
Kielbasa ..................................................................................29
Beer Brats ...............................................................................30
Seitan Fakin’ Bacon ................................................................31
Smoky Maple Breakfast Links ...............................................33
Meaty-Spheres ........................................................................34
Nutty Rice Burgers .................................................................35
Sausage of the Summer ..........................................................36
Nibbles and Bites ...........................................................................38
Basic Wingz with Easy BBQ Sauce .......................................39
Easy BBQ Sauce .....................................................................39
Buffalo Wingz with Perfect Ranch Dipping Sauce ................41
Perfect Ranch Dipping Sauce .................................................41
Jellied Crockpot “Meat”-Balls ................................................43
Lettuce Wraps with Spicy Peanut Sauce ................................44
Spicy Peanut Sauce .................................................................44
Loaded Mashed Potato Balls ..................................................46
Potluck Sushi
(aka Cream Cheese Roll-ups) .................................................47
Ultimate 7-Layer Dip ..............................................................48
Southwest BBQ Chick’n Pizza ...............................................50
Ham, Cheese, and Asparagus Slab Pie ...................................51
Sausage-Stuffed Mushroom Caps ...........................................52
Homemade Pizza Rolls ...........................................................53
Macho Nachos ........................................................................54
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Chick’n Fingers ......................................................................55
Soups and Stews ............................................................................56
Italian Wedding Soup ..............................................................57
Ultimate Veggie Chili .............................................................58
No-Beef Tip Stew ...................................................................60
Smoky Split Pea Soup ............................................................61
Meaty Mushroom Soup..........................................................62
Best Veggie Matzo Ball Soup Evah ........................................63
Curried Seitan Stew ................................................................65
Phast Pho ...............................................................................66
Seitan Masala ..........................................................................68
Mighty, Meaty Minestrone .....................................................69
Gimme Some Goulash ............................................................70
Corn Chowder .........................................................................71
Tortilla Soup ...........................................................................72
Lunch and Lighter Fare ..................................................................73
Avocado Not-Chicken Salad Sandwiches ...............................74
Pulled Pork-ish Sandwiches with Creamy Slaw .....................75
Creamy Slaw ...........................................................................75
Taco Tuesday ..........................................................................77
Ground Chorizo ......................................................................78
Steak Salad ..............................................................................79
Bahn Mi .................................................................................80
Ultimate Not-Steak Fajitas .....................................................81
Israeli Salad with Chick’n and Tahini Sauce ..........................82
Mega Sandwiches ...................................................................83
Meaty Tortellini Salad ............................................................84
Chopped Chick’n Ginger Salad ..............................................85
Philly Cheese-Not-Steak Sandwiches .....................................86
Grilled Meaty Mushroom Kabobs ..........................................87
Italian Pasta Salad ...................................................................88
Special Occasion Seitan .................................................................89
Savory Seitan Tart ...................................................................90
Basic Tart Crust ......................................................................91
Lazy Sunday Meatloaf ............................................................92
Slow Cooker Roast .................................................................93
Seitan-Tucken .........................................................................94
Seitan and Mushrooms en Croûte ...........................................97
Dinner ............................................................................................98
Kielbasa and Kraut .................................................................99
Baked Ziti with Sausage .......................................................100
Spicy Peanut Noodles ...........................................................101
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Chick’n Fried Steak ..............................................................102
Italian Sausages and Peppers ................................................103
Brinner Bake .........................................................................104
Not Beef with Broccoli .........................................................105
Summer Chick’n Primavera .................................................106
Seitan Marsala ......................................................................107
Work Night Scratch Spaghetti ..............................................108
Sweet and Sour Chick’n .......................................................109
Broccoli Cheddar Chick’n Skillet .........................................110
Hearty Macaroni Bake ..........................................................111
Tater Tot Hotdish ..................................................................112
Spaghetti Squash Carbonara .................................................113
Chicken Pot Pie .....................................................................114
Galumpki (Cabbage Rolls) ...................................................115
Assorted Sides ..............................................................................116
Maple Fakin’ Brussels Sprouts .............................................117
Ultimate Mashed Potatoes ....................................................118
Miso Mushroom Gravy .........................................................119
Pickled Vegetables ................................................................120
Ultimate Cornbread ..............................................................121
Buttery Biscuits ....................................................................122
Soda Drop Biscuits ...............................................................123
Happy Piggy Succotash ........................................................124
Fragrant Rice ........................................................................125
Apple Sausage Stuffing ........................................................126
Garlic Bread Twists ..............................................................127
Ham and Potato Wedges .......................................................128
Roasted Cabbage Wedges .....................................................129
Conversions..................................................................................130
Acknowledgments ........................................................................131
About the Author ..........................................................................131
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Introduction
This is not your grandma’s “wheat meat.” We’ve come such a long way in the world of meat substitutes that
they’ve largely become their own genre. Seitan is a high-protein, versatile, magical substance that can take on
many different textures and flavors. Whether you want to replicate an old meaty recipe from your past, make
a meal that will please omnivores and herbivores alike, or just want to try something new and novel—seitan is
where it’s at.
The recipes included in here run the gamut from basics that can act as a springboard for your own creations to
new spins on old favorites. Whatever you’re hankering for, this book is filled with hearty, mouthwatering fare that
will incorporate new textures, exciting flavors, and more protein into your kitchen.
Seitan has been around for a long time, but gained popularity in the U.S. in the 1970s as vegetarianism grew
more widespread and people looked to the cuisines of other cultures for inspiration. The history of “wheat meat”
goes back over a millennium to China, where they mastered the art of alternative proteins (think mock duck)—
making seitan as old as some of the world’s largest religions. It’s been around a while. Since the early days, faux
meats have only increased in popularity, as more and more companies refine flavors and textures to make meat
substitutes taste better and become more readily available. But you don’t need to have a huge lab or commercial
kitchen to make delicious “meaty” treats. You can partake in the history of seitan’s evolution with the recipes in
this tasty tome using simple ingredients and your own kitchen.
Oh My Gluten!
It seems countercultural to be literally writing the book on gluten, doesn’t it? Using the G-word has become close
to swearing in our modern culture. Why would someone write a book where it’s the main ingredient?
Gluten has certainly gotten a lot of press in recent years, but it’s not new. It’s the protein found naturally in wheat
and some other grains. It’s what binds our bread and makes seitan so toothsome and well-textured—and high in
protein.
Despite how often you hear about gluten intolerance and allergies, true gluten sensitivity is very rare. If you are
someone who is affected, this is not the book for you. But, the overwhelming majority of people can tolerate glu-
ten well. It’s not that gluten is some evil opponent; it’s a natural form of protein that exists in wheat. Too much of
anything—sugar, fat, protein, salt—is too much of a good thing. As with anything in life, all things in moderation.
Seitan has been cooked and consumed for longer than any of us can imagine (over 1,500 years). Rest assured,
cooking with it has withstood the test of time. If you have questions or concerns about gluten intolerance, please
talk to a nutritional or medical professional.
Know Your Proteins
There are a lot of different kinds of vegetarian proteins out there, and it can be confusing. Here’s a breakdown to
help clarify what you’re eating:
Tofu: Tofu is created by culturing soy milk, so the beans have been blended with water, liquefied, and then coag-
ulated using one of several types of processes and enzymes. It comes in a variety of degrees of firmness and is
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sold as either silken tofu (which has a creamy texture, regardless of firmness) or standard tofu (which is typically
water-packed and has a more curd-like texture than silken).
Water-packed tofu should be drained and pressed before using to express any excess liquid, allowing it to absorb
flavor and to cook better. Silken tofu should not be pressed, as its structure is too soft to withstand any pressure.
Tempeh: Tempeh is also a soy product, but it uses the whole soybean, often including other grains or beans. The
resulting product is fermented and usually sold as a slab. On its own tempeh can have a bitter edge to its taste,
which can be reduced or eliminated by letting it simmer a little in a small amount of water or by using a marinade.
Tempeh has a nice, hearty texture and holds its shape well in cooking.
TVP: TVP, or textured vegetable protein, is a product of soy, created by processing the beans. It’s dried and needs
to be reconstituted in liquid. It’s often used to add texture and protein to dishes, and on its own has a texture
similar to very lean ground beef or turkey.
Soy curls: Similar to TVP, but slightly less processed and in much larger chunks, soy curls must be reconstituted
with liquid. They make a good substitute for chicken and cook up easily.
Commercially made fake meat: The secret sauce of these products (think veggie burgers, hot dogs, and the like)
varies, but they are often soy based, using either TVP or tofu, with some added wheat gluten for texture.
Seitan: In its most basic variation, seitan is wheat gluten with some seasoning and a little flour. Wheat gluten is
now sold on its own by some specialty flour companies (like Bob’s Red Mill), so you can easily acquire it. Wheat
is made up of starch and protein—the starch is stripped away, leaving just the protein, which is wheat gluten.
In this book we make a variety of different types of seitan, many of which utilize other ingredients to enhance the
flavor and texture. All of the additional ingredients are easy to find and likely already live in your pantry.
Pantry
Here are some of the recommended ingredients and supplies to have on hand to turn your kitchen into a regular
wheat gluten butcher’s shop!
Vital wheat gluten flour: This is the basis upon which all faux meat depends. Well, seitan at least. You can get it
in bulk at most co-ops and natural food stores, in addition to small bags/boxes from specialty flour companies. I
recommend Bob’s Red Mill or King Arthur Flour.
Chickpea flour: This is used in small amounts in this book. Buy it in bulk—a full-sized bag will last you a long
while. Store unused chickpea flour in the freezer in a well-sealed container for up to 12 months.
Spices and herbs:
• Fennel seeds
• Garlic powder
• Onion powder
• Oregano
• Pepper
• Sage
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• Salt
• Soy sauce/tamari
Other food items:
• Canned beans (pinto, cannellini, navy, and black)
• Liquid smoke flavoring
• Low-sodium vegetable broth
• Nutritional yeast
• Tomato paste
Supplies:
• Cooking twine
• Cheesecloth
• Steamer insert, large (see “Cooking Seitan” page 9)
• Tin foil
Cooking Seitan
There are a several different methods for cooking seitan. While I provide specific ways for cooking each recipe,
you may find that you really prefer one style over another, and I encourage you to experiment.
In Broth
The standard, tried-and-true way of preparing seitan is by simmering it in broth. This adds moisture and helps
infuse it with flavor. However, in some cases, this can make the outer part of the seitan too moist, leaving you
with something resembling “brains” from a horror movie more than anything you’d want to eat. In the recipes
where we cook the seitan in broth by itself, I tend to use the broth just to cover it, letting it simmer rather than
being completely submerged.
This is why you’ll see me often adding resistance to the seitan by loosely wrapping it in cheesecloth and tying
the ends off with cooking twine. This gives structure to the seitan, keeping it compact and firm, at the same time
allowing it to gain the juicy benefits of the broth.
Pro tip: Whenever you’re cooking seitan in broth, lower the liquid to a simmer after adding the seitan—if it
continues to boil, the broth will be too hot and the resulting seitan can be rubbery.
In Foil
Steaming: Wrapping seitan in foil and steaming it over water is a great way to prepare seitan so the wheat meat
itself has more flavor, in addition to creating smaller portions. For example, take sausages and burgers. These
often have beans, grains, and more robust flavor profiles, so steaming gives us the opportunity to cook them in a
way that maintains that flavor while making them nice and tender. If we were to cook them in broth, the seasoning
would be cooked out and diluted.
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