Seitan – packed with protein power
Seitan is a versatile and protein-rich meat alternative that is becoming increasingly popular in vegan and vegetarian cuisine. This food, made from wheat protein (gluten), is not only an excellent source of protein, but also offers a wide range of preparation options. In this article, you will find out exactly what seitan is, how you can make it yourself, what nutrients it contains and how healthy it is. We also provide practical tips on preparation and storage.
Storage time*
| BioFresh Meat & Dairy safe just above 0 °C with low humidity | 10 days |
| Fridge compartment 7 °C | 4 days |
| Freezer compartment -18 °C | 6 months |
The key points
- Seitan is a plant-based protein source made from wheat protein.
- The meat alternative contains 25–30 g of protein per 100 g.
- Wheat protein is low in cholesterol and low in fat, but also low in fibre.
- Seitan is very versatile and can be used in a variety of dishes.
What is seitan?
Seitan is the protein of wheat that is obtained when starch and fibre are removed from flour. The result is a firm, slightly sticky mass that is ideal as a meat alternative. Seitan has been popular in Asian cuisine for a long time and is increasingly being used in Western cuisine. It has a neutral taste, making seitan an ideal base for a variety of flavours.
Nutritional values – what’s in seitan?
Seitan is a real protein bomb. Each 100 g of seitan contains 25–30 g of protein, which is more than many types of meat. However, seitan does not contain all essential amino acids, as it lacks the amino acid lysine. This deficiency can be compensated for by combining seitan with pulses, such as lentils or peas. This combination significantly improves the biological value of the protein. Its high protein content means that the carbohydrate and fat content is very low. Seitan has about 150 kcal per 100 g, making it a great choice if you’re watching your calories.
How healthy is seitan?
Seitan is not only rich in protein, but also low in cholesterol and contains low levels of saturated fatty acids. Every 100 g of seitan contains approximately 5 mg of iron, which is one third of the recommended daily intake for women and half of that for men. However, seitan has only low levels of nutrients and fibre, as these are lost during production. This means that seitan needs to be part of a balanced diet that includes other sources of nutrients.
Make your own seitan.
Making seitan is easy and requires only two ingredients: wheat flour and water. For 250 g of seitan, you will need 1 kg of wheat flour and approximately 750 ml of water. Mix the ingredients and let the mixture rest for about three hours. Then wash the mixture under running water until the liquid that comes out is clear. You can then cook the seitan in vegetable stock. If desired, you can add extra flavour to the seitan during cooking by adding a little red wine and soy sauce to the vegetable stock.
You can use different marinades to give seitan a wide variety of flavours. Ideally, you should leave the pieces of seitan to marinate overnight in the sauce of your choice in the fridge. Allow the wheat protein to absorb the seasoning for at least one to two hours. A marinade of smoked paprika powder, a little onion powder, fresh garlic, salt, pepper and a little tomato paste is ideal for many dishes.
Shelf life of seitan: how long will it stay fresh
The shelf life of seitan depends on how it is stored. In a BioFresh Meat & Dairy safe of a Liebherr fridge, seitan can be stored for up to 10 days at temperatures just above 0 °C and low humidity. Seitan can be stored in a freezer for up to 6 months. Make sure that you do not interrupt the cold chain to guarantee the quality.
*All specifications given are to be considered as guideline values, and depend in each case on the type of foodstuffs and on the proper storage without interruption of the cold chain from harvest/production through to the Liebherr appliance. Should food products have information about minimum shelf life, the date on the packaging always applies.
