Description
I'm not vegan, I'm just trying to get through my 4 lb bag of Vital Wheat Gluten without baking enough bread to feed an entire village. This meatless protein option isn't some ultraprocessed fake meat. It's a great way to mix it up, and can be used in any way you would typically use ground meat. Mix it into a rice and vegetable bowl, serve a sauce over it with vegetables, make tacos, the possibilities are endless.
Time
Prep Time:
15 minutes
Cook Time:
45 minutes
Total Time:
1 hour
Cost
Total Cost:
Cost per Serving:
$0.98
Ingredients
Serving(s)
Dry
- 1 cup Vital wheat gluten
- 7 tbsp Nutritional yeast
- 2 tsp Chili powder
- 2 tsp Paprika
- 1 tsp Onion powder
- 1 tsp Black pepper, ground
- 1/2 tsp Salt
Wet
- 3/4 cup Low sodium vegetable broth
Boil
- 4 cup Water
Instructions
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- In a large bowl, combine together dry ingredients - vital wheat gluten, nutritional yeast (or grated cheese), chili powder, paprika, onion powder, black pepper, and salt
- In a mason jar, add the broth and soy sauce, cover, and shake. In place of 3/4 cup vegetable broth, you can use 3/4 cup water + 3/4 tsp bouillon powder. Pour into the dry bowl, and mix to form a dough
- Knead in the bowl for a few minutes, or until the dough becomes elastic. Shape into a large ball
- In a large pot, bring water to a boil. Here, I used broth, and it was too salty. Don't make the same mistake, cook it in water
- Break the dough into smaller "meat" balls, so that way they're submerged in the pot. Reduce to medium heat, cover, and cook for about 45 minutes, mashing occasionally with a wooden spoon. Most of the water will have cooked off
- When done cooking, remove from the pot and let it cool. You should now have a ground meat substitute that can be used in place of meat in most recipes
Notes
- You can also make baked seitan "meatloaf" if you want to have a sliced "meat", instead of using the stovetop for ground "meat". Make the dough the same with the dry and wet ingredients listed above, but omit the water that's used for boiling. Line a small cookie sheet with parchment paper, and shape into a meatloaf. Bake at 325F for 1 hour
Nutrition Facts
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Total Fat: 1.0g (1%
1 % of Daily Value (78 g)
)
Saturated Fat: 0.2g (1%
1 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.5g
Monounsaturated Fat: 0.1g
Sodium: 809mg (35%
35 % of Daily Value (2300 mg)
)
Total Carbohydrate: 10.5g (4%
4 % of Daily Value (275 g)
)
Fiber: 3.5g (12%
12 % of Daily Value (28 g)
)
Net Carbs: 7.0g
Total Sugar: 0.7g
Protein: 28.9g (58%
58 % of Daily Value (50 g)
)
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Vitamin B12: 33.5mcg (1396%
1396 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 88mg (7%
7 % of Daily Value (1300 mg)
)
Iron: 3.38mg (19%
19 % of Daily Value (18 mg)
)
Magnesium: 22mg (5%
5 % of Daily Value (420 mg)
)
Potassium: 316mg (7%
7 % of Daily Value (4700 mg)
)
:
:
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:
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30.9
:
3.2
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:
7.4
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Sources of Inspiration
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