Health on a Plate

Gluten (Wheat Meat)

Seitan is very good meat replacer, it has protein and have a nice taste but you have to spice it up.

It takes some time when making it but don’t worry it worth it.

I use whole-wheat flour, but you can also use white flour. It all make great Seitan. Although, white flour has no nutritional value, which means it’s gluten will not be as nutritious as the one made from whole wheat flour which unrefined.

And I put cold water onto the dough and left it to rest for 1 hour. But if I’m not in a hurry I leave it for 8 hours. That’s why I always prefer to make the dough in the evening and let it rest in cold water over night. If you don’t have cold water, put tap water and put it in the fridge for as long as you can wait. Putting it in cold water helps it to develop gluten.

Wash it until the water is clear. Then boil it after washing it. I prefer boiling the full gluten before cutting it. I don’t cut it because I have noticed that the one I boil full comes out nicer than the one that is cut before.

As for the broth, I use water and vegetables that I  have in my kitchen whenever I want to make gluten.

I don’t use things like, soy sauce, vegetable broth etc.  Well what is my reason for not using them?

Here is why I don’t use them: they all contain Monosodium Glutamate which is unhealthy and harmful ingredient which is a food additive. It causes obesity and nerve damage in children since it is numbered amongst excitotoxins. MSG is linked to diabetes, migraines, headaches, autism, ADHD and Alzheimer’s.

I only cut it after boiling. Just look at that, doesn’t it look amazing? I know you can make this too.



6 cups whole wheat flour
2 ½   cups cold water (you can use tap water as well, I have used both and my seitan came out just fine.)


4 cups water
1 table spoon blended beetroot (for natural coloring optional)
1 tsp cumin seeds or powder,
1 tsp garlic paste or powder
1 cup chopped onion
1 cup chopped green pepper
1 tsp. fennel powder or seeds
2 leaves of bay leaf
¼ tsp of nutmeg
1 large cubed carrot


  1. Combine flour and water in a bowl, mix until a stiff- but-cohesive dough is formed.
  2. Form dough unto a ball, place it in a bowl put cold water then cover for about an hour. or more.
  3. Knead the dough and rinse until the water is clear, it will take you about 10 minutes.
  4. Squeeze dough and press out the liquid, now you have gluten.
  5. Combine ingredients for broth and bring to boil. Drop gluten into boiling broth and return to boil.
  6. Reduce the heat and simmer. Cook until the broth is almost absorbed. about 30 to 45 minutes.
  7. To use seitan right away drain and sauté in little oil or put in oven. (Don’t throw away the broth you can use it in your sauce) I Sautéed mine with some red onions and spring onion and seasoned it with cumin powder and salt.

4 Responses

  1. Hi Dorcas,
    I’m verlancia,
    Thanks for helping others. My question is about the gluten wheat meat. I the gluten ready made. Which amount I have to use to make your recipe please?
    Thanks. God bless you!🙏

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Dorcas Luboya

Vegan foodie

Hi I’m Dorcas Luboya, I am a qualified health educator.

And thank you for stopping by. Here you will find a collection of healthy and delicious plant-based recipes.

To me cooking is a ministry on its own. Ministering to people is not only preaching, I minister to people through the healthful cooking work.

Dorcas Luboya

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