What Is the Origin, Flavors, and Uses of Seitan?
Seitan is one of the common wheat protein-based culinary ingredients that play a major part in modern-day vegetarian diets. Since it is rich in wheat protein, it holds a number of health benefits. Seitan on its own is a quite bland-tasting and chewy consistency base that can be used for any substitute or vegan recipe. The word "seitan" is basically a Japanese term that refers to the vital "wheat gluten" protein. According to the traditional history of this food, this term was coined in China centuries ago by the vegetarian monks in Buddhist monasteries. Pure versions of wheat gluten have also been used for centuries in Japanese, Chinese, and Indo-Asian cuisines. It can also be used for meat recipes as a meat substitute, requiring adjustments to the flavorings and other ingredients used in the recipe as seitan is usually bland tasting. For instance, when seitan is used in any non-vegetarian recipe as a substitute, it can make it taste similar to sausage, bacon, turkey, or meat products based on the seasoning or flavors combined with it.
Why Is Wheat Protein So Nutritious?
Seitan is mainly prepared out of wheat gluten. Wheat gluten is the nutrient-dense fundamental protein found in wheat flour. Wheat kernels, that is the seeds which are used to prepare wheat flour comprise mostly of carbohydrates, but they are also rich in protein and hence these are considered as a good source of all macronutrients. The protein content varies between 9 percent to 15 percent depending on the wheat variety of seitan. The overall fat content again similarly varies between 1 percent and 2 percent, depending on the variety of wheat. The protein in the wheat kernels is considered the gift of nature as the food or nourishment for the wheat seedlings growing from the wheat kernel. When these dried wheat kernels are ground, they can be made into the wheat flour and it is at this stage that it is easily possible to separate the ‘wheat gluten’ protein that is otherwise called as the common wheat gluten.
Wheat gluten can also be obtained when other wheat components are differentiated by repeated rinsing of wheat flour in water. When these are washed away, the lighter-weighing wheat bran is gone leaving behind the heavier wheat protein. Wheat naturally itself is a fairly high-proteinaceous grain. So the protein content would naturally increase for individuals who opt for vegetarian or vegan diets and include fair amounts of wheat gluten in their diet This protein-rich content makes seitan a good culinary ingredient in vegan and vegetarian recipes as an ideal plant-based protein source.
What Are the Added Advantages?
- A single serving of seitan, approximately around 2.5 ounces, would yield a whopping 0.59 ounces of protein. Also, one serving of seitan roughly contains 0.09 kilocalories in total with around 0.41 ounces of carbohydrates and 0.035 ounces of fiber with negligible amounts of fat.
- Seitan contains important minerals in trace amounts and is certainly known to be a good source of iron specifically.
- For those individuals who usually avoid genetically modified (GMO) foods, nutrition experts across the globe usually recommend substituting meat based ingredients with seitan-base which is an easy alternative over meat products. Wheat crops are not genetically modified and hence there is no commercially produced GMO wheat as such across the globe. Seitan is a good culinary food and ingredient base for individuals looking to boost their immunity, as GMOs are currently associated with certain immunity-related risks in individuals.
What Are the Contraindications?
The contraindications to seitan consumption exist only for people suffering from certain health conditions, specifically individuals having wheat allergy or those who suffer from celiac disease, or non-celiac gluten sensitivity because the main ingredient is wheat in this food. Wheat protein can cause allergic reactions or anaphylaxis in such individuals. Individuals who are salt sensitive, who have a history of wheat allergy, or who are suffering from celiac sensitivity or gluten intolerance or sensitivity are some of the high-risk groups who can suffer from a seitan allergy as well. For individuals with other food allergies or sensitivities as well, seitan does not make a good choice of food. Similarly, individuals with irritable bowel syndrome (IBS) also need to completely refrain from consuming seitan. Hence if one consumes seitan unknowingly and notices allergic symptoms, it is necessary to report the condition immediately to the professional health-care provider or allergist.
How Can It Be Purchased?
Commercially, different seitan products are available, including the popular variety of chorizo seitan, cubed seitan in several different flavors, seitan bacon, and seitan-based dried jerky products. These are usually available in medical, pharmaceutical, and health stores, or even in online retails. These often are marketed as ‘refrigerated substitutes for meat’ which are kept in the freezer and canned goods sections or produce sections or stores. Some of these commercial seitan products are both flavored and cubed for easy preparation and added to the recipes.
What Is Its Culinary Use?
Seitan can be used as a meat substitute in most vegetarian recipes easily. For instance, it can be sauteed with favorite vegetables similar to chicken. Thin slice the base like turkey and season it with broth, poultry seasoning, and onion flakes, or use spices such as garlic powder or garlic, cumin, paprika, soy sauce, and thyme to get the desired spicy flavors or incorporate the recipe flavor into the plain tasting seitan. It can also be used as chunks and tossed along with a bit of spicy curry powder, chives, scallions, mayonnaise, or celery. Seitan has a natural dense and chewy consistency or texture. So it can be used for vegetarian kebabs or for seasonings or for grilled vegetables as a base as well. However, for fish dishes, it does not make a good substitute because of the chewiness.
Conclusion:
Seitan is an adequate and enriched plant-based protein source of wheat gluten and would be a great protein boost for all individuals adapting to the vegetarian or vegan diet forms, who may be finding it difficult to meet the daily value or recommended protein intake in a day. Though it adds special flavors to the recipes, for individuals with food allergies or sensitivities, seitan does not make a good choice of food.
