Lupini seitan is perfect for those looking to make a homemade, meat-free alternative high in protein and low in fat and carbs.
Are you looking to up your plant-based protein? You got it - High Protein Lupini Bean Seitan! This homemade meat alternative is high in protein but also versatile, easy to make, quick to make, and great for meal planning high-protein meals. You can add this lupini bean seitan in High Protein Tofu Scramble.
Credit for this lupini seitan recipe goes to Natalie Mathews, whose original recipe can be found on her website, Fit Vegan Chef. If you visit her site, you will find other great high-protein recipes.
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What Is Seitan?
Seitan is a plant-based protein source made from wheat gluten. It has a meat-like texture and is often used as a meat substitute in vegetarian and vegan dishes. It is also known as wheat meat or mock meat.
Ingredients
I have often made homemade seitan, but those recipes were delicious but time-consuming and more complicated. This seitan comes together quickly, and it is super high in protein.
The keys to making this a super high-protein recipe are the lupini beans, nutritional yeast, and vital wheat gluten.
Why Lupini Beans?
Lupini beans are a type of legume consumed for centuries in the Mediterranean region, South America, and parts of Africa. These beans, also known as lupin beans, are a good source of fiber, which can aid digestion and help keep you full and satisfied.
They are high in protein and low in carbohydrates and fat, making them an excellent addition for anyone trying to plan high-protein meals but maintaining a low carbohydrate and fat intake.
While other beans can be used in this recipe and are great protein sources, they are high in carbohydrates, which may not be suitable for your personal dietary goals.
Buying ready-to-eat lupini beans is the easiest option because dried lupini beans require soaking in water for several days to remove their bitter taste and soften their tough outer skins. I buy the sea salt and vinegar variety of Brami Lupini Beans on Amazon. If you find fresh lupini beans, they can be boiled or steamed until they are soft and tender.
The Brami Lupini Beans also come in a variety pack, snack-sized pouches great for snacking or lunch boxes.
Some cultures roast lupini beans and serve them as a snack, similar to peanuts or almonds.
What Is Vital Wheat Gluten
Manufacturers make vital wheat gluten by removing the starch from wheat, leaving behind the natural protein in wheat, resulting in a high-protein flour.
The protein content of vital wheat gluten can vary slightly depending on the brand and the processing method. Still, on average, it contains about 75-80% protein. This makes it an excellent source of protein for anyone looking to increase their protein intake.
Regular wheat flour typically contains around 10% protein, while whole wheat flour contains approximately 14%.
Because it is so high in protein, it can be dense and heavy. This makes it a great ingredient for mock meats like this high-protein seitan.
Other Ingredients
Liquid aminos add a savory and umami flavor. In addition to adding flavor, liquid aminos can help tenderize the seitan. Substitute with soy sauce or tamari.
Liquid smoke gives it a smoky flavor.
Nutritional yeast has a slightly nutty, cheesy, and savory flavor, adding depth and richness to this seitan recipe. It also balances out any bitterness in vital wheat gluten and is rich in protein and B vitamins.
Instructions
What I like about this recipe the most is how easy it is to make homemade, baked seitan at home.
Start with blending the wet ingredients, including beans, water, liquid smoke, and liquid aminos, until you get a smooth consistency. Set aside.
In a large bowl, combine the dry ingredients - vital wheat gluten, nutritional yeast, and seasonings.
Mix the wet ingredients from the blender into the dry ingredients. It's easiest with your hands. Mix well until combined but do not over mix as this will create a dense seitan.
You will need a kitchen scale if you want to portion the seitan into equal amounts for calculating macros and meal planning. Weigh the dough and separate it into 4 equal parts. You can shape the seitan into balls, sausages, or patties if you would like.
Place the seitan on a baking tray with parchment paper and bake covered with aluminum foil for 20 minutes. Remove the foil and bake for an additional 35 minutes.
Let it cool before slicing.
What Are The Benefits Of High-Protein Seitan?
- The estimated macros for one serving of this homemade recipe are 31g protein/11g carbs/1g fat, making a great protein source for those seeking high protein but low carb and fat sources.
- You can use high-protein lupini bean seitan in various recipes, including stir-fries, sandwiches, and even as a pizza topping.
- This recipe is easy to make at home.
- It's baked seitan and has no oil in the ingredients.
- Seitan is generally an environmentally friendly protein source, requiring less water and land than animal-based protein sources.
How To Use High-Protein Seitan
You can use this versatile high-protein seitan in a variety of plant-based dishes. Try these ideas:
- Add to your favorite stir-fry recipe for a protein boost.
- Eat it in a Buddha bowl. I love my seitan sliced in a Buddha bowl with iceberg lettuce, edamame, rice, and broccoli topped with Vegan Ranch, Simple Thai Peanut Sauce, Vegan Honey Mustard Dressing, High-Protein Vegan Caesar Dressing Recipe, or Vegan Yum Yum Sauce.
- You can slice or shred this seitan and use it in sandwiches or wraps - it's delicious either way! Add some avocado, lettuce, tomato, and vegan mayo for a delicious and filling sandwich.
- Roll the seitan to form sausage shapes. Grill or pan-fry until crispy and serve with sauerkraut and mustard for a vegan take on classic sausage and sauerkraut.
- Vary the spices and use this seitan as a filling for tacos or burritos, along with your choice of beans, rice, and vegetables.
- Use on a salad for an extra protein boost.
- Use thin slices as a pizza topping for a meat-free alternative.
Top Tips
Keep from over-mixing the dough. Over-mixing can cause the gluten to become over-developed, resulting in a dense and chewy texture that is unpleasant to eat.
Add your favorite seasonings. The seasonings provided in the recipe are just one way to season the seitan. Have fun with your seasoning.
If you find the seitan too dense for your taste, I have succeeded with a moist version by boiling the seitan balls in water or steaming them wrapped in foil for around 30 minutes. It will be soft when you take it out. Then place in a 350°F oven until golden brown (about 40 minutes).
FAQs
No, seitan is made from wheat gluten, which is unsuitable for those with gluten allergies or sensitivities.
Yes, it can be frozen for up to three months. Wrap it tightly in plastic wrap and place it in the freezer. When you are ready to eat, let it defrost in the refrigerator or on the counter for several hours.
Store in an air-tight container in the fridge for up to a week.
This seitan is a healthier alternative to meat because it is low in fat and cholesterol. It is also an environmentally friendly option.
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Got a minute? Dive into the comments and rate this recipe to let me know how it turned out for you. Was it a hit? Any twists you added? I want to know if my directions were any good or if you plan to make it. Follow me on Pinterest, Instagram, Facebook, and YouTube for inspiration.
PrintRecipe
High Protein Seitan
This lupini seitan is sure to become a staple for anyone looking to increase their vegan protein macros while keeping their carbohydrates and fat down.
- Total Time: 60 Minutes
- Yield: 4 servings 1x
Ingredients
- 150 grams lupini beans ( a bag of brami beans (see post))
- 6 ounces water
- ½ tablespoon liquid aminos (or soy sauce or tamari)
- 2 teaspoon liquid smoke
- 120 g vital wheat gluten
- 20 g nutritional yeast
- 1 tablespoon poultry seasoning (or any mixed seasoning you enjoy)
- ¼ teaspoon adobo (or garlic salt)
Instructions
- Preheat: Heat the oven to 350°F and prepare a pan with parchment paper or a silicone mat.
- Blend: In a blender, mix together the lupini beans, water, liquid aminos, and liquid smoke.
- Combine: In a large bowl, combine the wheat gluten, nutritional yeast, seasoning, and adobo or garlic salt.
- Incorporate: Add the wet and dry ingredients and mix until a dough forms.
- Knead: Knead the dough until well combined, but do not over-mix.
- Divide: Weigh the dough and divide it into four equal portions. Cut the dough into pieces and shape them into your desired size and shape.
- Bake: Add the seitan to the oven covered with aluminum foil for 20 minutes.
- Finish: bake Remove the aluminum foil and bake an additional 35 minutes.
- Cool: Remove the seitan from the oven and let cool before slicing.
Notes
Credit for this lupini seitan recipe goes to Natalie Mathews, whose original recipe can be found on her website, Fit Vegan Chef.
Nutritional information is only an estimate. Use a nutritional app like Cronometer to get information on the exact ingredients and amounts you are using.
- Prep Time: 5 minutes
- Cook Time: 55 minutes
- Category: dinner, lunch
- Method: Oven
- Cuisine: American
- Diet: Vegan
Nutrition
- Serving Size: 1 Lupini Ball
- Calories: 177
- Sugar: 0.04
- Sodium: 370
- Fat: 2
- Saturated Fat: 0.1
- Carbohydrates: 11
- Fiber: 5
- Protein: 30
- Cholesterol: 0 mg
Madison says
Soooo good!
Regi Pearce says
Thrilled to hear you found the lupini seitan 'soooo good!' Thanks for trying the recipe and for sharing your excitement!