This vegan barbecue recipe is made with seitan. Have you heard of seitan?
Definition of seitan: Although it is made from wheat, seitan has little in common with flour or bread. Also called “wheat meat”, “wheat protein”, “wheat gluten” or simply “gluten”, seitan becomes surprisingly similar to the look and texture of meat when cooked, making it a popular meat substitute.”—The Spruce
This nonmeat alternative is high in protein, low in fat and a good source of iron.
Seitan is so easy to make yourself with this recipe from Dr. Barnard’s book, 21-Day Weight Loss Kickstart. This stuff adds such a hearty texture to other recipes like stir fries.
You can purchase seitan already cooked in a number of stores like Whole Foods and Earth Fare. It’s also simple and fun to make a batch yourself. It’s made with vital wheat gluten and just needs water and spices to prepare.
When cooking seitan yourself, it has to be kneaded and allowed to set and rise, just like baking bread. The longer you knead, the chewier the seitan will be after baked. It is surprising how close the texture is to meat.
Once it is completely kneaded, press into a pan for baking. This is where the fun is because the ‘dough’ is so spongy, it can’t really be pressed completely into a pan. It just keeps springing back into place. Such a neat texture to work with!
This sweet and tangy vegan shredded barbecue seitan made in a slow cooker is out-of-this-world! Serve with a side salad, corn on the cob, or air fried potato wedges. Unbelievably delicious!
If you’re short on time or just don’t want to make your own barbecue sauce using the recipe below, a good store-bought sauce is Bone Suckin’ Sauce available on amazon by clicking the link.
Serve warm on whole grain buns. We added fresh spinach leaves and sliced onion to ours. Delish!
Note: These sandwiches can also be made with Soy Curls, if preferred.
To adjust the serving sizes of any of my recipes, simply go to the ‘Servings’ listed in the recipe card right above the ingredients list. Hover over the number of servings, and a sliding bar will appear. Slide to the number of servings you would like, and the ingredients will automatically adjust the amounts.
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This sweet and tangy vegan seitan barbecue made in a slow cooker is out-of-this-world! Unbelievably delicious! Recipe from Dr. Neal Barnard's book, 21-Day Weight Loss KickStart.
- 2 cups vital wheat gluten
- 1 Tbsp onion powder
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tsp black pepper
- 1/2 tsp oregano
- 1.5 cups water
- 1/4 cup tamari
- 2 Tbsp vegetarian "oyster" sauce
- 2 Tbsp tahini
- 1 cup yellow onion, chopped
- 2 cloves garlic, diced
- 2 cups fire roasted tomatoes
- 1/4 cup prepared yellow mustard not ground mustard, but liquid
- 2 Tbsp black strap molasses
- 2 Tbsp agave or maple syrup
- juice from one lemon
- 2 tsp soy sauce
- 1/2 tsp ground allspice
- 1/2 tsp crushed red pepper
- 2 Tbsp chopped parsley
- 1 tsp liquid smoke optional
- Vital wheat gluten can be found in the baking section of most grocery stores.
- Assemble the dry ingredients of wheat gluten powder, spices, and herbs. Combine in a large bowl and whisk together.
- In a medium bowl, mix together the remaining ingredients of water, tamari, "oyster" sauce, and tahini.
- Add the wet mixture to the dry mixture. It will thicken very quickly. Begin to knead everything together for approximately 3 minutes.
- Set to the side and allow to rest for 10 minutes. Then knead another 2-3 minutes. The longer you knead, the chewier the seitan will be after baked.
- Line a baking sheet with parchment paper and press seitan into the pan. Bake at 325 for 40 minutes.
- Remove from oven, cut in half, and place in crock pot with with barbecue sauce. Allow to cook on low for 1 hour. By allowing the seitan to cook slowly in the barbecue sauce for at least an hour, it achieves a tender, pulled texture.
- Remove from crock pot. Use a couple of forks to pull and shred the seitan apart. This can be shredded in a food processor, but I like mine chunkier and did it by hand. Then place back into the crock pot with barbecue sauce and cook 6-8 hours on low.
- Serve warm on whole grain buns. We added fresh spinach leaves and sliced onion to ours. Delish!
- Over medium heat, saute the onion and garlic in 3 Tbsp of veggie broth until it softens. I cook a little longer to caramelize.
- Add the rest of the ingredients, simmering for another 5 minutes.
- Pour mixture into a blender and puree until smooth. Add to crock pot with seitan.
Recipe from Dr. Neal Barnard's book, 21-Day Weight Loss KickStart
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