Eating plant-based without compromise
Since I reduced my meat consumption, I’ve been constantly looking for plant-based alternatives that are tasty, nutritious… and minimally processed.
I never really liked industrial vegan steaks or “chicken-style” nuggets with ten unpronounceable ingredients. I want to know what’s on my plate.
And one day, I found an ingredient that ticks all the boxes: seitan.
What is seitan, exactly?
Seitan is a traditional preparation made from wheat gluten, used for centuries in Asian cuisine. It’s often called “wheat meat”—and for good reason: when cooked and seasoned, its texture is surprisingly close to meat (think cutlets, stir-fry strips, kebabs…).
But what really won me over are its nutritional benefits:
- High in protein
- Very low in fat, zero cholesterol
- Naturally rich in iron, calcium, magnesium, and phosphorus
- Low in calories
- And best of all: it soaks up sauces and spices beautifully
A simple, creamy recipe: Seitan in cream sauce
Here’s my go-to comfort dish—easy to make and incredibly satisfying:
Ingredients (serves 2)
- 250 g of seitan
- 1 red onion
- 1 tbsp olive oil
- 200 ml plant-based cream (soy or oat, as you prefer)
- A few mushrooms (optional but delicious)
- 1 tbsp soy sauce
- 1 tsp mustard
Instructions
- Sauté the sliced onion in olive oil.
- Add the chopped seitan and mushrooms. Cook over low heat for 5 minutes.
- Increase the heat and deglaze with soy sauce.
- Lower the heat again, then stir in the plant-based cream and mustard.
- Mix well and simmer over low heat for 10 minutes.
Perfect with:
- rice
- homemade mashed potatoes
- or even fries
In summary
Changing your diet should never mean giving up pleasure. Especially not texture, satisfaction, or protein.
Seitan is the perfect example:
- Delicious
- High in protein
- Eco-friendly
- And even easy to make at home in just a few minutes, if you want to go the extra mile