I was going to write a stew recipe using seitan but then I realized I've never posted any basic directions on making the stuff so I could just easily link to it. Of course, in some countries you can just buy seitan on a reasonable prize, here in Finland it's usually a better idea to use gluten flour. Some extra trouble perhaps, but that way you'll also get to flavour it the way you want to, tweak the structure and shape it creatively.

Seitan flour is the closest thing to pure protein. It contains over 70 % of the stuff (for comparison). When making white bread it's a terrific way to improve the structure. If you just add water into it you'll get a rubbery clump that has almost no taste. To make it chewier you want to add something extra, for example mashed beans, soy flour, pea flour or hemp flour. When making roasts I even use normal wheat flour. And to give it some taste you'll need to add spices. Lots of them.

Here's one basic combination I use. Try playing with your favourite spices. Instead of red wine and maple syrup I often use tar liqueur and a teaspoon of vinegar for a smoky result. And to get a zesty sea-flavour I might apply apple juice plus some seaweed in the broth. But of course, you won't necessarily need any of them.

The seitan:
- 4 dl seitan flour
- 1 dl pea flour
- 0.5 dl red wine
- 0.5 dl nutritional yeast
- 2 garlic cloves
- 1 dried chili
- 2 tablespoon rape oil
- 1 teaspoon maple syrup
- smoked paprika
- salt
- water (approximately 2.5 dl)

The broth:
- 1 dose of stock
- piece of ginger
- dried yarrow
- 0.5 dl soy sauce
- 2 l water

Combine all the dry seitan ingredients. Mix in the wine, the oil and the syrup. Start adding water little by little, kneading all the time. Be careful not to use more water than you necessarily need unless you really do want your seitan soft. Knead for at least five minutes.

Combine the broth ingredients and let it come to a boil. Cut seitan into pieces, flatten with your hands and drop one by one into the boiling broth. Let them simmer for half an hour. Notice that seitan will swell quite a bit so use a big pot.

Some people bother to fish the seitan pieces out of the broth and cover them into an oily marinade. I'm usually so lazy I just leave them stand there overnight. What ever you do, don't throw the tasty broth away. It's a terrific base for a soup.

Next day, fry on a pan with plenty of oil. Or proceed to make something else.

If you can't find gluten flour you can also use normal wheat flour. It takes some work and flavouring can only be done through marinating but the good thing is that it's hard to fail. You'll first have to knead 11 dl flour and 4 dl water for about half an hour to achieve a tight ball. Let it stand in cold water for a moment. Then start flushing the carbohydrates away, changing the water turned white every now and then. (It helps to keep changing between cold and hot water.) This should take about half an hour. When the water just keeps looking clear no matter how much you knead you can proceed to the boiling part.

Nutritional values / 661 g:
energy 1345 kcal
fat 36 g
protein 174 g
carbohydrates 76 g
fiber 12 g


  1. I like seitan but eat it only sometimes as they mame me feel so stuffed.I usually use it for sausages.Have done it from scratch too from flour,but as we here have a water shortage I prefer to use gluten flour.

  2. I also get belly aches from seitan if I don't remember to have some carbohydrates to go with. And that flushing method does annoyingly feel like a water waste. Stupid perhaps, considering I also flush my toilet with drinking water.


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