Washed Flour Seitan

Name: Washed Flour Seitan
Prep time: 30 min
Cook time: 1 h 10 min
Total time: 1 h 40 min
Yield: 3
Ingredients: 7 cup bread flour; 3 cup water; 1 tbsp vegetable oil; 1 small onion; 1 medium carrot; 1 celery rib; 2 clove garlic; 6 cup water; ¼ cup sodium-reduced soy sauce; 2 tbsp white miso paste; 4 dried shiitake mushroom; 1 tsp liquid smoke

By Pick Up Limes · Pickup LimesPublic

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Originating from East Asian cuisines, seitan has been a staple for centuries, particularly in Chinese and Japanese cooking. Buddhist monks developed a technique of washing wheat dough to remove the starch, leaving behind a protein-rich gluten. This gluten can be cooked and used as a meat substitute, making it a perfect textural substitute for chicken in many recipes. The name "seitan" is derived from the Japanese words "sei," meaning "to be, to become," and "tan," meaning "protein." This traditional method yields a chewy, satisfying texture, perfect for absorbing flavours in a variety of dishes.

Prep: 30 min
Cook: 70 min
Total: 100 min
Servings: 3

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Ingredients

For 3 people

Cooking for

7 cupbread flour
3 cupwater
1 tbspvegetable oil
1small onion
1medium carrot
1celery rib
2 clovegarlic
6 cupwater
0.25 cupsodium-reduced soy sauce
2 tbspwhite miso paste
4dried shiitake mushroom
1 tspliquid smoke

Steps

1
Mix the flour and water to form a dough.
2
Knead the dough for 8 to 10 minutes.
3
Rest the dough in water for at least 1 hour (or ideally up to 2 hours). This helps fully hydrate the flour and strengthens the gluten.
4
Drain and add fresh water. Gently squeeze and stretch the dough in the water for 3 to 5 minutes to begin washing out the starch*.
5
Drain and repeat washing with fresh water until the water is fairly clear, about 4 to 5 cycles. The dough will shrink and become stretchy and slightly rubbery**.
6
Let the dough rest in an empty bowl for at least 20 to 30 minutes. It will release water as it rests.
7
Meanwhile, heat the oil in a large pot over medium-high heat. Cook the onion, carrot, celery, and garlic until golden.
8
Add the remaining broth ingredients and bring to a gentle simmer.
9
To braid the seitan, leave an inch (2 cm) of the dough intact at one end. Cut two parallel slits along the length of the dough, then braid the three sections.
10
Pull the braid slightly to stretch the dough and wrap it into a knot.
11
Place the seitan knot into the simmering broth. Partially cover the pot with the lid, and cook for 1 hour. If the seitan isn't fully submerged, turn the seitan once or twice during the cooking process.
12
Remove the seitan from the broth and strain out the solids from the broth***.
13
Store the seitan, as is, in the broth liquid, or shred into bite-sized pieces before storing.
14
Drain before using in your favourite recipes. Enjoy!

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Per portion

Calories: ~1124.9 kcal
Protein: ~37.4 g
Fat: ~9.5 g
Carbs: ~219.4 g
Fiber: ~8.2 g
Sodium: ~714.2 mg

One ingredient still needs a USDA food link. celery rib, white miso paste, dried shiitake mushroom are linked but not in weighable units yet. Any figures below include only weighable linked amounts. Shown for one portion of a 3-portion recipe.

Nutrition needs links

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