Not to sound like a meat eater, but this “steak” is packed with protein and juicy!
Vital wheat gluten is the isolated gluten protein from wheat flour, so the result is a flour that contains 75 to 80 percent protein. There is something like 23g of protein per 1/4 cup, so each of these vegan “steaks” contain more than 69 grams of protein. I say more, because the chickpea flour, soy sauce, and mushrooms would probably make that number a bit higher. This “steak” alone would be enough protein to meet my protein intake for the day. So next time I am asked where I get protein, instead of my usual “where your meat gets theirs,” I will point them to this recipe.
I personally don’t eat vital wheat gluten, this stuff doesn’t agree with me. Long story short, I ended up in the hospital more than once because I ate too much of it. That’s how I found out I was allergic.
But don’t worry, if you aren’t allergic, it’s actually good for you to eat this! It’s nothing “weird,” you can extract vital wheat gluten from the regular flour you have at home right now. It’s a long process, so they just sell the vital wheat gluten already extracted because ain’t nobody got time for that!
Vital wheat gluten is also commonly added to commercial breads to add stretchiness and extra pockets of air! (I think? Don’t quote me on that!)
One last thing: to get the grilling marks I used a striated pan to cook the “steaks,” but if you don’t have one and want to achieve the same look, you can use your BBQ to grill them! But of course you can use just a regular pan to cook these, they will taste just as good!!
Enjoy this recipe, I developed it for my husband and he loves this!!! I’m sure you will too! I tasted it just to adjust the seasonings and texture, and I definitely am jealous I don’t get to enjoy this!
This Is How to Make Steak From Plants
This vegan steak is made with vital wheat gluten image/Everyday Vegan Food
* If you steam both steaks at the same time in the same steamer, it may take longer. I steam one at a time because my steamer is small.
** You may need to double the glaze/bbq sauce.
- 1 tbsp oil (optional)
- 1 cup finely chopped crimini mushrooms (about 4-5 mushrooms)
- 1 cup finely diced onion
- 3 garlic cloves, minced
- 2 tbsp marsala cooking wine
- ¾ cup vegetable broth
- 2 tbsp soy sauce
- 2 tbsp ketchup
- 1 tbsp white miso
- 1 tbsp oil
- 2 tbsp nutritional yeast
- 1 tsp pepper
- ½ tsp salt
- ½ tsp rosemary
- ¼ tsp sage
- ¼ tsp smoked paprika
- 1½ vital wheat gluten
- ⅓ cup chickpea flour
- Heat a pan on medium heat, drizzle oil if using. Add in the chopped mushrooms and onions.
- Cook for 5-7 minutes, stirring every once in a while. Monitor the heat so the onions don’t burn.
- Add in the minced garlic, and cook 30-60 seconds.
- Deglaze the pan with the marsala cooking wine.
- Cook off the wine, then turn off the heat and add the cooked mushroom and onion mixture to a blender.
- Add the wet ingredients and the seasonings to the blender.
- Blend on high for 1 minute or until smooth.
- Combine the vital wheat gluten (VWG) and the chickpea flour in a large bowl.
- Add the blended wet ingredients to the dry VWG mixture.
- Mix with a wooden spoon or with your hands.
- Transfer the dough ball to a clean surface and knead a little bit. Add a tiny amount of VWG flour if the dough feels too wet.
- Form a dough ball, slice in half and form 2 steaks.
- Steam each steak for 30-40 minutes *see notes, carefully flipping half way-through.
- Than let the steaks rest 10 minutes.
- In the meantime, combine the glaze ingredients in a small bowl.
- Mix and set aside next to the steaks.
- Heat a skillet on medium heat. (I used a striated cooking pan) Add oil if using.
- Brush the steak(s) with the glaze, when the pan is sizzling hot add the steak(s). Keep brushing the glaze onto the steak(s) and make more as needed. **Notes
- Cook both steaks on each sides until golden brown.
- Serve with your favorite bbq sauce. I usually mix hp sauce and ketchup! Or you can make more of the glaze, or even use store bought bbq sauce or what ever you have on hand!
- Store in the refrigerator covered for up to one week. Freezer friendly.
This recipe was republished with permission from Everyday Vegan Food.