High-Protein Lupini Bean Seitan

Lupini beans make a great high-protein seitan and are perfect for those looking to make a homemade, meat-free alternative high in protein and low in fat and carbs.

Don't know about lupini beans? Check out All About Lupini Beans to learn more.

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 and those recipes were delicious but time-consuming and more complicated. This seitan comes together quickly, and it is super high in protein. Here are the ingredients. See the recipe card for quantities.

The keys to making this a super high-protein recipe are the lupini beans, nutritional yeast, and vital wheat gluten.

• Lupini beans are a type of legume consumed for centuries in the Mediterranean region, South America, and parts of Africa. They are high in protein and low in carbohydrates and fat. 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. 
• 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.
• 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.
• 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.

How To Make High-Protein Lupini Bean Seitan

What I like about this recipe the most is how easy it is to make homemade, baked seitan at home. Here are the highlights. See the recipe card for details.

Step 1: Start with by putting the lupini beans in the food processor.

Step 2: Place the remaining wet ingredients. Set aside.

Step 3: In a large bowl, combine the dry ingredients - vital wheat gluten, nutritional yeast, and Vegan Chicken Seasoning or other seasonings.

Step 4: Place the wet ingredients from the blender into the dry ingredients.

Step 5: It's easiest with your hands.

Step 6: Mix well until combined but do not over mix as this will create a dense seitan.

Step 7: Weigh the dough and separate it into 4 equal parts. You can shape the seitan into balls, sausages, or patties if you would like.

Step 8: Place the seitan on a baking tray with parchment paper

Step 9: Bake covered with aluminum foil for 20 minutes

Step 10: Remove the foil and bake for an additional 35 minutes.

Step 11: 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 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 with 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. Use Italian Seasoning, Cajun Seasoning, or Homemade Taco Seasoning for variety.
• 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).

Seitan FAQS