BBQ Seitan Ribs

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!

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The Recipe

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.

  1. Pre-heat your oven to 180.C (or 350.F) and lightly grease a medium sized baking dish with some oil.
  2. Mix together the gluten, nutritional yeast, garlic powder, paprika and some generous seasoning with salt and pepper.
  3. In a measuring jug, beat together the peanut butter, soy sauce, vegetable stock and liquid smoke (if using) until combined.
  4. Add your liquid ingredients to your solids, and combine until a soft dough is formed.
  5. With your hands, knead gently for 2-3 minutes.
  6. 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.
  7. Pop in the oven and bake for 25 minutes.
  8. Meanwhile heat up some oil in a griddle pan, and once the ribs are finished cooking add the to the pan.
  9. 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.
  10. 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!

 

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A few of the ingredients.

 

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7 thoughts on “BBQ Seitan Ribs

  1. Finding ingredients has been a toughie for me while in the UK these past few months. I found nutritional yeast somewhere along my travels. I found gluten online and had it shipped from Scotland to Wales (every time I asked for gluten in health food/natural food stores around England, shop staff looked at me like I had a shoe growing out of my head… gluten? you mean gluten free? no. sigh). Liquid smoke is the elusive ingredient. I won’t pay the shipping to order it from Canada or the US. No smokey goodness for a bit.

    Liked by 1 person

    1. I have the exact same issue with gluten! Staff were completely puzzled that I’d want something containing gluten, rather than gluten free. Thank goodness for the internet, eh! I order liquid smoke from Amazon, having just checked it isn’t cheap – but I’ve never actually had to re-stock as it lasts so long. Some smokey paprika will do the trick though! Where in the UK are you based at the moment? I’m from Wales!

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      1. We are in Kinmel Bay, North Wales for another week. We move on to Spain after that. My gluten will be going with me!

        It’s funny, but I buy liquid smoke in the average grocery store in Canada.

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    1. Thanks! I buy most of it on Amazon. The gluten is either sold under simply ‘gluten’ or ‘vital wheat gluten’ – it looks just like flour. That, the nutritional yeast (also available online, or in many health food shops), and the vegetable stock are the only essential ingredients really. It’s not ideal ordering online (hopefully one day shops will stock these items more routinely!) but they last for ages – and taste amazing! 🙂

      Liked by 1 person

      1. Thanks for the info. I want to order online but I’m always nervous about trying it, especially when it’s food. There’s some health food places, just a bit of a distance. So, I’ll need to look up so I can make this!!!

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  2. I just made these and I have no words….. They are incredible! So simple once you get all the crazy ingredients too, these are the sort of thing that people who won’t go vegan because they would miss that meaty texture should try! Amazing x

    Liked by 1 person

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