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Did you know that seitan has the highest plant-based protein content next to tempeh? It also has a lower content of carbs and fat in comparison to both tofu and tempeh, the popular protein source for vegans and vegetarians. But many mention seitan’s chewy texture that they don’t like. Some would even call it rubbery as it can be that chewy. After dozens of trials and errors, I was able to achieve the perfect texture of these burgers. They are not chewy. They are juicy. And they are delish! These vegan seitan burgers have been approved by my picky-eaters and the most honest food critics – my kids.
As always, without further ado, let’s jump to the recipe! There will be more nutritional info on seitan posted below.
Homemade Vegan Seitan Burgers Recipe
You only need a few ingredients to make these vegan seitan burgers a huge success. After a million and one trials, we are certain that the following products’ proportions are perfect.
If using dry beans, you need to pre-soak them for at least 4-6 hours or overnight. Cook them after soaking for about 30-40 minutes. They need to be completely cooked but not mushy (though if you overcook them, that is not the end of the world :))
Zucchini adds more juiciness, and the spice blend adds the desired burger flavour.
You can add 1/2 teaspoon liquid smoke for additional smokey aroma but if you don’t have it on hand, it is not critical.
Vegan Seitan Burgers - Homemade Deliciousness
- Food processor
- 1.5 cup vital wheat gluten
- .5 cup chickpeas flour
- 1.5 cup cooked beans
- .5 tsp ground cumin and coriander blend
- 1 tsp sea or kosher coarse salt or .5 tsp iodinized salt
- 1 small or medium-size zucchini
- .5 onion
- 1-2 cloves garlic
- .5 cup water
- Add all "wet" ingredients into a blender and run it for a minute.
- Add all ingredients except for the vital wheat gluten into a food processor and run it for about 15 seconds just to mix them.
- Add vital wheat gluten and run the food processor until combined int a dough,
- Using your wet hands, make the dough into 8 patties,
- Boil water in your steamer, reduce the heat to low, and steam patties for about 30 minutes.
- Once they are ready, you can either add them to your burger as is, or let them cool down completely, and then grill or pan-fry them for a minute or two on each side.
You can serve these vegan seitan burgers the classic way: on a bun with veggies and condiments of your choice. If you are trying to keep your carbs under control getting ready for a bodybuilding competition or so, you can serve them with brown rice, steamed veggies or this quinoa with herbs salad on the side.
We don’t always have buns on hand, so we just eat them as patties served with homemade hummus and homegrown veggies just like that. Whatever way you choose to have them, these seitan burgers are a great protein-dense meal to indulge yourself with 😉
(if you are interested in growing your own veggies, you can look at my gardening website here)
If you are only cooking for yourself, you can still make 8 burgers and freeze them after you cooked them.
And if you don’t have a food processor, you can make the dough in the stand mixer. Just mash the beans before you add them to the mixer.
What is seitan?
Seitan is made of vital wheat gluten which is basically the main wheat protein. It is very nutritious, low in carbs and fat. It is probably the main component of the vegan “meat” sold in stores.
But why buy it in a store, when you can easily make these vegan seitan burgers at home?
Is Seitan Healthy?
Yes, seitan is healthy. It is a great source of protein for vegans and vegetarians. If you are allergic to soy and cannot consume tofu, tempeh or soybeans, it is a perfect protein option for you.
It is also a good source of iron.
However, if you are celiac or have a sensitivity to gluten, then it is not a good choice for you.
It is considered a processed food as it is a product of starch extraction from wheat. That means if you are a follower of a Whole Foods Diet, technically it is not a whole food. However, with all benefits it provides, I consider it as a great option for vegans and those who try to reduce consumption of animal protein.
Where to Buy Vital Wheat Gluten?
We buy vital wheat gluten at the local plant-based store. You can check your local healthy-food stores or buy it online.
If you make these burgers, I would love for you to share your feedback. And if you are sharing them on Instagram or another social media channel, you will make it my day, if you tag me @prettyveganfit!
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