Like tofu, wheat gluten has been dismissed by some carnivores as a vegetarian mainstay that only health food nuts and hippies eat. Wheat gluten certainly is a healthy food, made by washing wheat flour dough with water until only the elastic mass is left. Like tofu, it's low in fat and high in protein. One slice of wheat gluten, about the size of a modest slice of cake, contains as much as 25 grams of protein!
Yet with its delightfully chewy texture and wheaty, wholesome flavor, wheat gluten is completely underappreciated.
While tofu has gained popularity, wheat gluten hasn't really. You're not likely to see it at restaurants, unless it's vegan or at certain Asian establishments.
"Imagine the spongy interior of a loaf of ciabatta, only firmer and more dense."
Asians have been enjoying wheat gluten in various forms for centuries. In Chinese markets you'll find it next to the soy products. The loaves of wheat gluten must be cooked and sliced before eaten. Imagine the spongy interior of a loaf of ciabatta, only firmer and more dense. Taste-wise, the loaves are mildly fermented. There are amorphous clumps of wheat gluten, also known as seitan, which are even denser in texture. And the Chinese eat a lot of marinated wheat gluten: the clumps are soaked in fragrant oil and marinated with peanuts or sh*take mushrooms so that each tiny bit of gluten sops up the flavors of the marinating liquid.
Like tofu, wheat gluten is prized in various Asian cuisines for its ability to absorb any flavor. You can cut it up into cubes and add it to your soups and stews, or you can parboil wheat gluten and toss it with your choice of oils and dressing. This week's recipe is inspired by one of my favorite wheat gluten preparations from one of my favorite places in New York City, Xian Famous Foods.
Xian's famous house dressing—a pungent mixture of chili oil, tahini sauce, Sichuan peppercorns, and various other aromatics—dresses their signature "liang pi mian," or "cold skin" noodles (which, if you haven't tried them, are impossibly bouncy, slick, and perfect). Cubes of wheat gluten in this cold noodle dish absorb the oily dressing.
Only a few refreshing additions (mung bean sprouts and cucumber) are used to complete the ensemble. In my version, I round out the flavors with dollops of spicy bean paste, a Sichuan staple condiment, as well as toasted and finely ground chilies, cloves, cinnamon, and star anise. For a long while, I thought there was meat broth in Xian's dressing, but it turns out that the nutty flavor of tahihi paste was the only ingredient necessary to give the sauce body and depth of flavor.
This dressing may not be exactly like Xian Famous Food's house dressing but it's a pretty nice approximation. You'll want to use it for more than just wheat gluten, too. I like using it to dress shirataki noodles, which can be too bland alone. Having a jar of the dressing on hand is not a bad idea for weeknight dinners.
Finally, extra wheat gluten may be frozen and stored for months without any noticeable change in freshness and texture.
FAQs
Wheat gluten certainly is a healthy food, made by washing wheat flour dough with water until only the elastic mass is left. Like tofu, it's low in fat and high in protein. One slice of wheat gluten, about the size of a modest slice of cake, contains as much as 25 grams of protein!
What is the Asian vital wheat gluten? ›
It is also known as miànjīn (Chinese: 麵筋), fu (Japanese: 麩), milgogi (Korean: 밀고기), wheat meat, gluten meat, or simply gluten. It is made from vital wheat gluten, a flour-like substance primarily consisting of gluten extracted from wheat flour.
What is wheat gluten in Chinese? ›
Wheat gluten, called miànjīn in Chinese (traditional: 麵筋, simplified: 面筋, literally "dough tendon"; also spelled mien chin or mien ching) is believed to have originated in ancient China , as a meat substitute for adherents of Buddhism, particularly some Mahayana Buddhist monks, who are strict vegetarians (see Buddhist ...
Can celiacs eat vital wheat gluten? ›
If you are celiac or have a gluten sensitivity/allergy, you cannot eat vital wheat gluten. As its name suggests, it's 100% gluten, which should ring some warning bells. To put it plainly: if you're intolerant to gluten, vital wheat gluten is just about the single worst thing you could consume.
What is Japanese wheat gluten? ›
For a product that can be found in just about every grocery store in Japan, fu (麩) is almost completely unknown to people outside of Japan. In its simplest terms, fu is wheat gluten that is formed after wheat dough isrinsed off all the starches.
Is vital gluten bad for you? ›
Vital wheat gluten contains a lot of nutritional value, which helps to keep you healthy and active throughout the day. It is processed food and considered safe and healthy to eat. Please note, if you suffer from Celiac disease or have gluten allergies, then you must avoid consuming gluten in any form.
Is vital wheat gluten inflammatory? ›
For most people, gluten does not cause inflammation and there is no need to avoid it. Many gluten-containing foods should be eaten as part of a healthy diet and may reduce inflammation in the body.
Is wheat gluten the same as MSG? ›
Monosodium glutamate (MSG) is gluten free. It is a flavour enhancer used in many manufactured foods and can be made from wheat; however, during processing the wheat protein is completely hydrolysed (broken down) and can be eaten by people with coeliac disease.
Is seitan good or bad for you? ›
Is Seitan Healthy? In many ways, yes, seitan is quite a healthy option. The seitan nutrition facts are hard to argue with: notable amounts of protein, iron, calcium, selenium, phosphorus, and B vitamins. This combination of macro- and micronutrients can result in some pretty impressive health benefits.
What is the purpose of vital wheat gluten? ›
Vital wheat gluten is often listed as "optional" in baking recipes, but it's a helpful ingredient to have on hand. Since it's a concentrated wheat protein, just a tablespoon or two of vital wheat gluten in your next loaf of bread can improve its elasticity and create a better crumb and chewiness in the final product.
The assumption of gluten activates a T-cell mediated immune response against tissue transglutaminase, which leads to an inflammation of the intestinal mucosa, resulting in small intestine villous atrophy, increased intestinal permeability, and consequent malabsorption of micro and macronutrients [3,4,6,8,17].
What happens if you use too much vital wheat gluten? ›
When you add too much vital wheat gluten, the gluten network can become overdeveloped. This results in a bread that's too chewy and dense, lacking the desired softness. It can also lead to a crust that's too thick and hard.
Why is vital wheat gluten so expensive? ›
High ocean freight costs and disappointing levels of protein in wheat from the European Union were two reasons for the rising costs of vital wheat gluten. At one point in 2022, contracted prices for vital wheat gluten had increased 60% from 2021.
Is rice a wheat gluten? ›
Yes, all rice (in its natural form) is gluten-free. Rice is one of the most popular gluten-free grains for people with celiac disease. Many gluten-free packaged goods are made with rice flour instead of wheat flour. Although rice is naturally gluten-free, there are some instances where it may not be gluten-free.
Is seitan the same as wheat gluten? ›
Seitan is essentially wheat gluten, the protein that gives elasticity to wheat dough. It is this unique texture that makes seitan appealing to people seeking meat analogs that mimic meat's texture, as tofu and tempeh don't offer the meaty texture.
Do Japanese eat a lot of gluten? ›
Unfortunately Japanese food is also rife with wheat, using considerable amounts of soy sauce, barley, and wheat flour, and even basic sushi rice often includes a grain-based vinegar that blends barley malt or wheat with rice vinegar, which is a no-go for celiacs.
Is there a difference between wheat gluten and vital wheat gluten? ›
Editor: Yes, the two names are used interchangeably. Sometimes seitan is also called wheat gluten because it is made from vital wheat gluten, water, and spices, but when talking about bread recipes, vital wheat gluten flour is what is used.
What can I substitute for vital wheat gluten? ›
Vital Wheat Gluten Substitutes
- Xanthan gum: This food thickener made from bacteria is probably your best bet for a sub. ...
- Protein Powder: If you're using vital wheat gluten as a source of protein, you can use protein powder instead.
How Often to Eat Seitan. As Churchill pointed out, it's about finding the perfect balance when incorporating seitan into your diet. “Eat it sparingly,” he says. “It's not necessarily a once a day thing, and if you think you need a plant-based option I'd actually suggest tofu over seitan.”
