BBQ Seitan Ribz
VeganMoFo 2015 – Day 20: Veganize an old family favourite.
BBQ Seitan “Ribs” with mashed potatoes, steamed green beans and spicy onion and tomato sauce. BBQs (or braais) are very traditional in South Africa and this was a regular meal in our household. I don’t use Seitan that often as we have to make it from scratch but this can be yummy if made right.
Here’s the recipe, originally from FatFree Vegan Kitchen:
Barbecued Seitan Ribz
Like Veggeroni, this seitan is baked dry rather than boiled. The results are a little spongier than Veggeroni, less dense, but I think the texture is perfect for absorbing the flavor of the barbecue sauce. You’ll be amazed at how easy this recipe comes together using your favorite bottled sauce.
1 cup vital wheat gluten
2 tablespoons nutritional yeast
2 teaspoons smoked Spanish paprika
2 teaspoons onion powder
1 teaspoon garlic powder
3/4 cup water
2 tablespoons tahini or other nut butter
1 tablespoon soy sauce
1 teaspoon Liquid Smoke
about 1 cup of your favorite barbecue sauce (see some suggestions below)
Preheat the oven to 350 and lightly spray an 8×8 baking dish with canola oil. Mix the first 5 ingredients together in a large bowl. Mix the water with the nut butter, Liquid Smoke, and soy sauce and add it to the dry ingredients. Stir to mix well and then knead lightly in the bowl 15-60 seconds (the less you knead it, the more tender it is; the longer, the chewier).
Put the dough into the baking dish and flatten it so that it evenly fills the pan. Take a sharp knife and cut it into 8 strips; then turn the pan and cut those strips in half to form 16 pieces.
Put it in the oven and bake for 25 minutes. While it’s cooking prepare your grill.
Remove it from the oven and carefully re-cut each strip, going over each cut to make sure that the ribz will pull apart easily later. Generously brush the top with barbecue sauce. Take it to the grill and invert the whole baking dish onto the grill (or use a large spatula to lift the seitan out, placing it sauce-side down on the grill). Brush the top of the seitan with more sauce.
Watch it closely to make sure that it doesn’t burn. When it’s sufficiently brown on one side, turn over and cook the other side, adding more sauce, if necessary. When done, remove to a platter and cut or pull apart the individual ribs to serve.
Preparation time: 10 minute(s)
Cooking time: 35 minute(s)
Number of servings (yield): 4
To make this without a grill, bake it for 25 minutes without barbecue sauce. Then brush the top with a generous coating of sauce, turn the whole thing over carefully in the pan, and brush the other side with sauce. Bake for another 10-20 minutes or until the sauce has thickened and caramelized slightly but not burned. Remove from oven, cut apart, and serve.
For best results when doubling the recipe, cook in two separate baking dishes.
Nutrition (per serving): 196 calories, 39 calories from fat, 4.7g total fat, 0mg cholesterol, 186mg sodium, 83.2mg potassium, 12.8g carbohydrates, 1.3g fiber, <1g sugar, 27.7g protein. Note: Nutritional info is calculated without barbecue sauce so that you can add the figures for the brand of barbecue sauce you use.