Here’s one that will blow your mind! These are easy baked (then grilled) BBQ seitan ribz. Seitan (pronounced SAY-tan) is “wheat meat” made from wheat gluten – the protein found in wheat. It’s super high in protein and lends itself to loads of different flavours. This is a recipe I stumbled upon from the Fat Free Vegan Kitchen a long time ago. I have made these a few times since and made a few tweaks here and there. It’s a great recipe and relatively easy to make. I’ll try to feature more seitan recipes going forward. I’m currently working on a recipe for homemade seitan coldcuts/sandwich “meat”. I’ll be sure to post it here if and when I get a success!
This recipe is mostly all ingredients you have around the house. If you bake bread, you might even have the Vital Wheat Gluten. Otherwise, you can pick it up at your local grocery store for about $6 for a good sized bag (usually in the “natural food” section of your store). I use Bob’s Red Mill brand and am quite happy with it. If you do bake bread, throwing in about 1 tbsp of wheat gluten helps it to be fluffy, I use it when making whole wheat bread to avoid baking a whole wheat brick.
Just look at those ribz! Sticky, BBQ sauce-y, protein-y, and NO cholesterol or cruelty! You can’t beat that!
- 1 cup Vital Wheat Gluten
- 2 tsp smoked paprika
- 2 tbsp nutritional yeast
- 2 tsp onion powder
- 1 tsp garlic powder
- 1 tbsp low sodium soya sauce
- ½-1 tsp liquid smoke (depending on whether you like the taste of liquid smoke, I find it can go either way)
- 2 tbsp natural peanut butter (or any natural nut butter)
- ¾ cup water
- About 1 cup of your favourite BBQ sauce
- Mix together the dry ingredients.
- In a separate bowl or measuring cup, whisk together the nut butter, water, soy sauce, and liquid smoke.
- Stir the wet ingredients into the dry and mix until combined.
- Knead the dough in the bowl for a few minutes until it become firm (the firmer it is, the firmer your end product will be) and quite elastic.
- Press the dough into a sprayed 8x8 pan. The dough will keep shrinking and not feel like it's going to go. Just work it and it will just about fit the 8x8, don't worry if it springs back a bit. If you can't stretch it to fit, let it rest for a few minutes to relax the gluten and try again. Eventually you will get it to fit the pan.
- With a sharp knife score the raw gluten into 8 strips and then turn the pan and do one score down the middle, making 16 "ribz".
- Bake at 350'F for 25 minutes.
- Meanwhile prepare your grill.
- Once the ribz are baked, remove from the oven. Rescore the cut marks. Brush the top of the ribz with BBQ sauce and turn out onto the grill (sauce side down). Brush the top with more BBQ sauce.
- Once the ribz are sufficiently crispy (not burned) flip and cook the other side. Brush tops with more sauce if desired.
- Serve (and provide napkins!)
If you make this recipe, please rate and comment below! Thanks! 🙂
The salad pictured is our family’s favourite avocado Caesar dressing. It’s so good it deserves its own post. Stay tuned! 🙂
Recipe adapted from: http://blog.fatfreevegan.com/2007/05/barbecued-seitan-ribz.html