Say hello to the ultimate meat substitute…
I’ve never been too sure where the ‘vegans just love eating grass’ notion comes from. I often experiment with recipes like this, to show that you really can eat whatever you want on a plant-based diet!
When you can have all the taste without the cruelty and harm, why wouldn’t you?
This simple recipe is modified slightly from the lovely Fat Free Vegan, and it is absolute perfection. Meaty, smokey and satisfying. I know what my friends are being fed next time they visit!
One last thing – seitan is very low in fat and very high in protein. Each portion contains approximately 60g of protein, far more gram-for-gram than chicken!
Most of my featured recipes are made from everyday supermarket ingredients, but admittedly this one does need a little extra shopping around. Everything is easily available online, or from health food shops. They don’t cost much, last for ages – and it’s totally worth it!
This recipe makes enough to serve 2 people.
- 1 cup of vital wheat gluten
- 2 tablespoons of nutritional yeast flakes
- 2 teaspoons of garlic powder
- 2 teaspoon of paprika
- 2 tablespoons of unsweetened peanut butter
- 1 tablespoon of soy sauce
- 3/4 of a cup vegetable stock
- 1 teaspoon of liquid smoke, optional*
- 1 cup of BBQ sauce, plus extra for serving
- Salt and pepper
* Liquid smoke allows for a deep hickory smoked flavour. I buy mine online, and rarely have to re-stock as it lasts for ages! Alternatively, use some smoked paprika instead of regular paprika.
- Pre-heat your oven to 180.C (or 350.F) and lightly grease a medium sized baking dish with some oil.
- Mix together the gluten, nutritional yeast, garlic powder, paprika and some generous seasoning with salt and pepper.
- In a measuring jug, beat together the peanut butter, soy sauce, vegetable stock and liquid smoke (if using) until combined.
- Add your liquid ingredients to your solids, and combine until a soft dough is formed.
- With your hands, knead gently for 2-3 minutes.
- Transfer the mixture to the greased baking dish, and spread the mixture evenly across the bottom. Using a knife or pizza cutter, make one lengthwise cut across the dough, then cut evenly crosswise to make 1-inch slices. You don’t need to pull them apart; you just want the ability to easily separate them after grilling.
- Pop in the oven and bake for 25 minutes.
- Meanwhile heat up some oil in a griddle pan, and once the ribs are finished cooking add the to the pan.
- Brush the top side of the ribs generously with BBQ sauce, then after a few minutes flip and repeat on the other side. Aim for a nice deep brown on either side.
- Once finished, serve immediately and add more BBQ sauce if you fancy. I served mine with some chunky chips, and a little side salad. Enjoy!