Seitan

What is Seitan?

Seitan is made from gluten, the main protein in wheat, and is formed into a chewy, elastic mass that can be shaped and cooked in many ways. It is often used as a plant-based alternative to meat, with a texture that can be stringy or dense depending on how it is prepared. Seitan itself is nearly flavorless, but it absorbs marinades and broths well, making it adaptable to many dishes. It can be found as blocks, strips, or balls, and may be fried, steamed, baked, or simmered.

Where does Seitan come from?

The earliest records of wheat gluten as food come from China in the 6th century, where it was called miànjīn and used as a meat substitute, especially among Buddhists. It appears in ancient Chinese texts as both a noodle ingredient and a food in its own right. The practice spread to Japan, where it became known as fu, and later to other East and Southeast Asian cuisines. Seitan as a term was coined in Japan in the 1960s for the macrobiotic diet, and the food was introduced to the West soon after.

How is Seitan made?

Traditional seitan is made by washing wheat flour dough with water until the starch is removed, leaving behind the sticky gluten. This gluten mass is then cooked—often simmered in a broth flavored with soy sauce, kombu (a type of seaweed), and ginger, or deep-fried, steamed, or baked. Industrially, gluten can be separated, dried, and sold as a powder to be rehydrated and formed into seitan at home. Seitan is usually marinated or cooked with seasonings to give it flavor.

How and when is Seitan eaten?

Seitan is eaten in many forms, from fried balls in Chinese dishes to steamed blocks in Japanese cuisine. In China and Vietnam, it is common in Buddhist vegetarian meals and can be found in both restaurants and home cooking. It is also sold canned or jarred, sometimes marinated with mushrooms or peanuts, and eaten with rice porridge for breakfast. In the West, seitan is used as a meat alternative in sandwiches, stir-fries, and snacks, often flavored with sauces or spices.

Kinds of Seitan

There are several regional types of seitan. In China, oil-fried gluten forms puffy balls, steamed gluten is shaped into sausages or wheels, and baked spongy gluten (kaofu) is diced and cooked in sauces. Japanese fu comes as raw (nama-fu), often colored and shaped, or dry-baked (yaki-fu), which is added to soups. Vietnamese mì căn is similar to Chinese miànjīn. Western seitan is often sold in flavored blocks, strips, or as mock meats like ribs and patties.

What Seitan means

Seitan has a special place in Buddhist cuisine, offering a plant-based protein for those who avoid meat. In China, it is part of traditional food therapy and has been used in medicinal diets. In Japan, fu is important in temple and tea ceremony cooking. Seitan became popular among vegetarians and vegans in the West in the 20th century, and is now widely available as a meat substitute. It is also used by some religious communities, such as the African Hebrew Israelites in Israel.

Questions people ask about Seitan

Good reading and sources

• Seitan on WikipediaEncyclopedia
• More photos on Wikimedia CommonsPhotos
• Wikidata recordOpen data