Seitan Ground “Beef”
Posted: 01/27/14
Updated: 05/11/22
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Oh, soy crumbles. How I used to devour you in college, standing in for all those homey classics my mom learned from her mom. That big bag of you, in TVP form, I had been hoarding from that day at the bulk section. The day that I Googled what the hell “textured vegetable protein” is and found out it’s defatted soy flour. Scary enough, but how does one “defat” soy flour? Oh, just some run-of-the-mill thermoplastic extrusion.
Oh, no thermoplastic extrusion in your daily routine? That’s OK! I’ll share some deets on this exciting process! Let’s start by defining thermoplastic and extrusion, as explained by Evolving Wellness.
Definition of thermoplastic: a large molecule that turns to a liquid when heated and freezes to a very glassy state when cooled sufficiently.
Definition of extrusion: an industrial processing technique used to to create objects of a fixed cross-sectional profile.
Put those together and what do you get? An insanely processed product which takes something in nature (soy.. originally) and turns it into a molecule our bodies do not recognize, something completely artificial. Yum yum!
That might not be a big deal to everyone, but for those of us trying to avoid highly processed foods, it is. So when I made my North African meatballs last week, I decided to whip up some vegan ground “beef” by grinding up some tender, flavorful seitan. It’s not the most whole food ever, but it’s not themoplastically extruded, so I feel a little better.
God, my obsession with seitan cannot be tamed, and it pulses with passion even in ground form. In fact, I’m filled with such intensity regarding this faux-meat, I wrote a haiku (that means it’s serious).
O tender seitan
the perfect meat-like substance
love you in meatballs
All passion-profession aside, the next time you’re in the market for a vegan ground “beef” substitute, try this recipe. It’s super simple and insanely delicious. Without a doubt, this seitan ground “beef” made the best vegan meatballs I had ever, ever had, and knocked typical beanballs sheer out of the water. I started with the steamed white seitan recipe from Viva Vegan, the greatest book ever, I think, and then uh, ground it up. Pretty straightforward stuff. But the results cannot be matched. Oh mama!
Make this.
Seitan Ground “Beef”
The perfect, tender vegan substitute for ground beef. Works beautifully in recipes.
servings
Ingredients
- 1 1/2 cups vegetable broth or chicken-flavored broth, minus 1 teaspoon
- 1 teaspoon liquid smoke one teaspoon
- 4 tablespoons garlic cloves grated
- 2 tablespoons olive oil for sauteing
- 1 1/2 cup vital wheat gluten wheat gluten
- 1/4 cup chickpea flour chickpea flour
- 1/4 cup nutritional yeast one cup
- 2 teaspoons seasoning 1 teaspoon paprika for a slightly richer look, 1/2 teaspoon onion powder, and about 1/2 combined teaspoon of basil, oregano, thyme for a savory flavor, your choice.
- 1 teaspoon salt to taste
- 1 teaspoon soy sauce optional
- 1 teaspoon smashed cloves of garlic optional
Instructions
- In a measuring cup, whisk together broth, liquid smoke, garlic, olive oil. In a large bowl combine wheat gluten, chickpea flour, nutritional yeast, dried seasonings, and salt. Form a well in center of dry ingredients and stir well with rubber spatula until dough leaves side of the bowl.
- Knead for 2-3 minutes to develop the gluten. You can whip out your big ass KitchenAid bowl here and use the dough hook, but O gives me dirty looks when I do this. Más dishes, no gracias.
- Leave dough to rest for 10 min, knead again for 30 seconds.
- Place dough on cutting board and cut into 4 equal pieces.
- Tear off 4 pieces of foil and place piece of dough in the center of the foil. Loosely wrap foil to cover the loaf, leaving a bit of room for expansion. Don’t twist the ends and make a severe loaf shape for the seitan you plan on grinding, but you could definitely multitask here and steam some loaves. Pour about 1″ of water in a saucepan and add a bit of soy sauce and a couple smashed cloves of garlic if you like, then cover with a steamer basket.
- Place in steamer basket and steam for 30 minutes. Allow the dough to cool to the touch, then rip into a few pieces. Place in a food processor and pulse until just ground. Don’t over-grind. Use in recipes as you would cooked or raw ground beef.
Notes
Freeze for up to two weeks in an airtight container or bag. Thaw before using.
Adapted from (Viva Vegan by Terry Hope Romero). Recipe yields approximately 2 servings. Nutritional values shown reflect information for 1 serving. Macros may vary slightly depending on the specific brands of ingredients used. To determine the size of one serving, prepare the recipe as instructed, then weigh the entire finished recipe . Divide the total weight of the recipe (not including the weight of the bowl, pot, or plate the food is in) by 2. Result will be the weight of one serving.
Adapted from (Viva Vegan by Terry Hope Romero). Recipe yields approximately 2 servings. Nutritional values shown reflect information for 1 serving. Macros may vary slightly depending on the specific brands of ingredients used. To determine the size of one serving, prepare the recipe as instructed, then weigh the entire finished recipe . Divide the total weight of the recipe (not including the weight of the bowl, pot, or plate the food is in) by 2. Result will be the weight of one serving.
Nutrition Information
Serving: 1serving, Calories: 585kcal, Carbohydrates: 35g, Protein: 76g, Fat: 17g, Saturated Fat: 2g, Sodium: 2081mg, Potassium: 453mg, Fiber: 6g, Sugar: 4g, Vitamin A: 459IU, Vitamin C: 5mg, Calcium: 242mg, Iron: 8mg, Net Carbs: 29g
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
The flavor is delicious. I made nuggets instead of ground and they turned out so good. After I mixed everything together I kneaded it just enough to incorporate everything. Then I tore into bite size nuggets and put on a backing sheet and cover with foil. Baked on 350 for 20 min then uncover and bake 5 min. They turned out perfect.
So glad y’all enjoyed it! 🙂
Hi,
Since it’s ‘ground beef’ substitute, can you use to make burger patties? What else would be needed?
Thank you
This should work if molded and cooked as patties, but we haven’t tried that method. So, let us know how it turns out if you do! Just be sure to cook them long enough on both sides so that they brown. This will help hold them together, but they may crumble a bit once bitten into.
Just curious, if I browned the VWF prior to mixing would it deepen the flavor?
It might add some additional flavors, yes!
Can I dehydrate this recipe for camping
We have not tried that, but let us know how it goes!
Made this for taco salads. Doubled the recipe. Delicious!!!!! I was a little confused with the oil ingredient, the ingredients said it was for sauteing but then in the instructions it said to add it with the wet ingredients?
I really want to try this recipe! I am wondering if I could substitute almond flour for the chickpea flour? Or I also have coconut and oat flour, so maybe some kind of mixture could work?
You can definitely sub the other alternative flours here!
I just want to confirm that the nutritional info is for half of the entire recipe (you list the recipe as 2 servings.) Thank you!
It is!