Seitan Recipes


Crazy–Easy Seitan Fajitas

Seitan Fajitas are delicious and fun to make. Check out how simple these recipes are.

Seitan and Mushroom Fajitas

Ingredients

4 ounces seitan
1/2 pound cremini or two large portobello mushrooms sliced
1/2 white or yellow onion sliced thin or chopped
2 to 3 tablespoons soy sauce (to taste)
2 tablespoons dried Italian parsley or 1/4 cup chopped fresh Italian parsley
1 to 2 tablespoons extra-virgin olive oil
Flour Tortillas

No salt is added to the recipe because soy sauce is high in sodium (one tablespoon of soy sauce has about 1,000 mg of sodium).

Directions

  1. Heat oil in the pan and add onions. Cook until soft.
  2. Add seitan to cook through.
  3. Add mushrooms and dried parsley. If using fresh parsley, add at the end.
  4. Add soy sauce and frequently stir until mushrooms are cooked.
  5. Spoon into warmed tortillas and serve.

Serving suggestions

Can serve on top of brown rice or quinoa.

Seitan and Peppers Fajitas

This may look too simple to be delicious, but it is.

Ingredients

4 ounces seitan
1/2 white or yellow onion sliced thin
two red peppers sliced (can use green or mix of both)
1 to 2 tablespoons extra-virgin olive oil
Salt and pepper to taste
Flour tortillas

Directions

  1. Heat oil in the pan and add onions. Cook until soft.
  2. Add peppers and stir-fry until they start to soften.
  3. Add seitan and cook through.
  4. Spoon into warmed tortillas and serve.

Seitan is the perfect meat substitute for fajitas. Just swap out the chicken or been in your favorite recipe with thinly-sliced seitan.

Tips: To cut back on olive oil, you can make seitan fajitas on an indoor or outdoor grill. But, baste with oil to keep it moist. Seitan gets dry fast.


Seitan Cutlets with Crispy Garlic

The panko breadcrumbs that coat the seitan cutlets create a great crust. Warning: Must be a garlic lover to enjoy this recipe.

Ingredients

4 ounces sliced seitan
One large egg
1/2 cup panko breadcrumbs
1/4 cup whole wheat flour
4 to 6 large cloves of garlic sliced
3 to 4 tablespoons olive oil

Directions

  1. Place the oil and sliced garlic in a frying pan. Keep the heat on low to let oil pick up the garlic flavor, and to keep garlic burning.
  2. While the garlic and oil are heating, beat the egg and 1 tablespoon of water in a bowl.
  3. Set up a dredging station with one bowl for the panko bread crumbs and another with the whole wheat flour.
  4. Dredge the sliced seitan in the flour, the egg, and then the bread crumbs.
  5. Turn up the heat to medium-high.
  6. Add the cutlets to the hot oil and turn when brown. Once they are brown on both sides, remove the cutlets and garlic slices (by this time the garlic slices are brown and crispy). Place on paper towels to drain excess oil.

Serve crispy garlic slices on top of cutlets. For even more flavor you can add grated parmesan cheese, Italian Parsley or both to the flour or panko break crumbs.

A note about Panko Bread Crumbs. Panko are Japanese bread crumbs. I prefer Panko over any other type of breadcrumbs because of the wonderful crispiness you get from it. If you're not familiar with Panko, they look like flakes instead of crumbs. It's their flakiness that gives you a crispier coating when you fry, and a crunchier topping when you use it on top of casseroles. They have almost no flavor at all so you can get very creative with it. Add different herbs, grated cheese, or butter to spice it up.


Seitan and Kale

This recipe is flavorful, healthy and has only 5 ingredients. For best results buy organic kale or get it from your farmers' market.

Ingredients

8 ounces Seitan
1 head of Kale
2 to 3 garlic cloves, chopped finely
2 teaspoons fennel seeds (optional)
2 to 3 tablespoons extra-virgin olive oil
salt to taste

Directions

  1. Heat oil in the pan and add Kale. Cook Kale until tender. Kale tends to be tough, so it requires approximately four to five minutes. If you continue to cook it, you'll have Kale chips that are a delicious snack.
  2. Once tender, remove the Kale.
  3. Add the seitan, garlic, and fennel to the pan and heat until the seitan turns slightly brown. Only takes a minute or two.
  4. Add the Kale back into the pan, mix, heat and serve.

Vegetarian Sausage and Peppers Italian Style

Vegetarian Sausage and Peppers Italian Style is a great take on the classic, Italian-American recipe. If you miss the great flavors from the meat version, you'll love this recipe.

Note: You can use the sausage recipe portion alone for just about any recipe that uses sausages.

Ingredients

3 small or 2 large red peppers sliced. You can use green peppers if you prefer them.
1/2 onion diced
Paprika (enough to lightly coat seitan)
1 clove garlic finely diced
2 tablespoons ground fennel seeds
4 ounces Seitan- sliced into thin strips
4 tablespoons extra-virgin olive oil
Salt & Pepper

Directions

  1. Heat the olive oil in a large frying pan.
  2. Add the peppers and cook slowly over low to medium heat until the peppers begin to soften. To speed up this process, lightly salt the peppers. The salt allows the peppers to start releasing their water.
  3. Add the chopped onion and cook until softened.
  4. Once the peppers and onions have cooked through, remove them from the pan.
  5. Pour back into the pan any olive oil that was removed along with the peppers. The oil will have an orange tint from cooking the peppers. This is great flavor that the seitan will pick up.
  6. Turn the heat up and add the ground fennel seeds. Sauté for approximately 30 seconds.
  7. Add the seitan. When it begins to brown, liberally sprinkle the paprika over the seitan. Add enough paprika to lightly coat the seitan.
  8. Add the garlic, and salt and pepper to taste.
  9. Continue cooking for approximately three minutes. Remove before the garlic burns.

Serving Suggestions:

This is a versatile dish. You can serve it for dinner on top of brown rice or quinoa. Or have it for lunch on a hero. The leftovers taste great.


Vegetarian Stir-Fry

This vegetarian stir-fry is incredibly fast and easy to make. For best results use fresh, locally grown, or organic ingredients. Use the teriyaki sauce recipe above for outstanding flavor.

Ingredients:

1 cup of broccoli cut into small pieces 1 cup of shitake mushrooms 1/4 red pepper thinly sliced 4 ounces seitan 4 to 5 tablespoons teriyaki sauce 2 tablespoons extra-virgin olive oil 1/2 cup quinoa or brown rice

Directions:

  1. Heat up oil over medium-high heat.
  2. Add broccoli and stir-fry for one to two minutes.
  3. Add red peppers and stir-fry for about one minute.
  4. Add Shitake mushrooms.
  5. Continue cooking for a couple of minutes, until vegetables are cooked but still firm.
  6. Add teriyaki sauce and stir through.
  7. Remove from heat and serve.

Serving Suggestions: Try this delicious stir-fry over quinoa or rice.

Tip: I buy frozen, organic broccoli. This way I always have it available, and nothing goes to waste.


Vegetarian Tacos with Fresh Salsa

This easy vegetarian recipe involves more chopping than cooking and is easy to customize to taste. Not only are they delicious and healthy, but the protein from the tempeh will keep you satisfied longer.

Ingredients

1 8-ounce package of tempeh - crumpled 2 large tomatoes, seeded and chopped 1/2 cup minced onion - red or white 1 jalape–o chile, seeded and minced 2 tablespoons cilantro 1 teaspoon chili pepper 1 teaspoon cumin 1/4 teaspoon oregano 2 tablespoons olive oil Juice from 1/2 Lime 1 cup monterey jack Cheese (optional) 8 corn taco shells Salt to taste

Directions

  1. Heat olive oil in frying pan.
  2. Add cumin, chili powder, and oregano. Heat for about 10 seconds to release oils from spices.
  3. Add crumbled tempeh. Sauté for approximately 3 minutes.
  4. Remove tempeh and set aside.
  5. In large bowl combine tomatoes, jalapeño chile, onion, cilantro, salt and lime juice. Taste and adjust. Set aside.
  6. Heat corn taco shells in pan or oven. The longer you heat the tacos, the crisper they become. If you prefer hard chips, heat longer. If you want to create a softer taco shell, heat for less time.
  7. Once heated through, add a layer of cheese, tempeh, and salsa.

Here's an optional shortcut for the salsa. You can buy a can of organic chopped tomatoes with jalapeño chiles. Just drain and use.

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DISCLAIMER: The information on this website is not intended to replace the advice of a qualified health care professional, and is not intended as medical advice.