Seitan vs Jackfruit: The Ultimate Meat Substitute Showdown

Ever wondered which meat substitute reigns supreme in the world of vegan cuisine?

Let’s pit two popular contenders against each other: seitan and jackfruit. Read on to find out which one takes the crown in the ultimate showdown!

What’s Seitan?

Seitan (pronounced say-tan) is made from gluten, the protein found in wheat. It’s been a staple in Asian cuisine for centuries, especially in China and Japan and is known for its meat-like texture.

Why Seitan Rocks:

Seitan packs a protein punch, making it ideal for building muscle. With around 25 grams of protein per gram, it’s a bodybuilder’s dream.

Seitan is also versatile. Depending on how you cook it, it can mimic various meats, from chicken to beef. Whether you’re in the mood for a stir-fry or a hearty stew, seitan is a great choice.

Its texture is incredibly close to meat, making it a hit among new vegans who miss the chewiness of meat.

But Wait… seitan isn’t perfect for everyone. It’s a no-go for those who are gluten-intolerant or have celiac disease.

Meet Jackfruit

Jackfruit is a tropical fruit that’s making waves in vegan circles. When unripe, its stringy texture makes it an excellent meat substitute. It’s like nature’s pulled pork!

Why Jackfruit is Awesome:

Jackfruit is great for those watching their weight. A 100-gram serving contains only about 95 calories.

It is naturally sweet and adds a hint of sweetness to savoury dishes, creating a unique flavour profile.

It is also easy to flavour, as it takes on the taste of whatever you cook it with, making it perfect for a variety of dishes, from curries to tacos.

But There’s a Catch… Jackfruit is low in protein, so it’s not the best choice if you need a protein boost. With only about 1.72 grams of protein per gram, you’ll need to pair it with other protein-rich foods.

The Texture Battle

Seitan: Seitan’s chewy, dense texture makes it a convincing meat replacement. It can be grilled, fried, baked or even barbecued.

Jackfruit: Jackfruit’s fibrous texture is ideal for dishes like tacos or BBQ sandwiches. It’s also a perfect substitute for recipes that call for shredded meat.

Cooking Tips

Seitan:

• Grill it: Perfect for summer BBQs. Marinate it well to enhance its flavour.
• Stir-fry it: Absorbs flavours well in a stir-fry sauce. Add your favourite vegetables for a quick and nutritious meal.
• Bake it: Use it in casseroles or bake it for a chewy delight. Try making seitan ‘ribs’ with your favourite BBQ sauce.

Jackfruit:

• Slow Cook it: Ideal for stews and curries. Let it simmer in spices for a flavour-packed dish.
• Shred it: Great for making vegan pulled pork. Mix it with your favourite BBQ sauce and serve in a bun.
• Toss it in a Salad: Adds a unique texture to salads. Try it with a tangy dressing for a refreshing meal.

Nutritional Showdown

Seitan:

• High Protein: 25 grams of protein per gram.
• Low Fat: Minimal fat content, making it a lean option.
• Low Carb: Despite being made from wheat, it’s low in carbs.

Jackfruit:

• Low Protein: Only about 1 gram of protein per gram.
• Low Fat: Almost no fat, which is great for heart health.
• High Fibre: Excellent for digestion, with about 1.5 grams of fibre per gram.

Price and Availability

Seitan:

Seitan is generally affordable but can vary depending on the brand and store. You can find it in most health food stores and supermarkets. You can also make it at home with wheat gluten.

Jackfruit:

Fresh jackfruit can be a bit pricier. Canned jackfruit is more affordable and more accessible to find.

The canned option is widely available, while fresh jackfruit can be found in speciality stores. Look for it in the Asian or international aisle.

Environmental Impact

Seitan:

Seitan is sustainable. Wheat is a renewable resource and seitan has a relatively low environmental impact. It’s a great choice for eco-conscious eaters.

Jackfruit:

Jackfruit is eco-friendly. The trees are hardy and require little maintenance, making them a sustainable option. Plus, they produce a lot of fruit, which can help feed many people.

Taste Test

Seitan:

Seitan has a deep, savoury flavour that can be enhanced with spices and marinades. It’s great for dishes that need a robust, meaty taste.

Jackfruit:

Jackfruit’s subtle taste makes it a great canvas for bold flavours. It’s perfect for dishes where you want the seasoning to shine.

How to Use Them

Seitan:

• Burgers: Form into patties and grill. Add your favourite toppings for a delicious vegan burger.
• Stir-fries: Add it to vegetables and sauces for a quick and tasty meal.
• Stews: Cook in rich broths for hearty dishes. Perfect for a warming winter meal.

Jackfruit:

• Tacos: Shred and season for a delicious filling. Add some avocado and salsa for the perfect taco.
• Sandwiches: Use as a pulled pork substitute. Top with coleslaw and BBQ sauce for a mouth-watering sandwich.
• Curries: Cook with spices and coconut milk for a tropical twist. Serve with rice for a complete meal.

Practical Tips

Making Seitan at Home:

You only need vital wheat gluten, water and spices. Knead the dough well to develop the gluten for the best texture. Simmer in a flavourful broth to infuse it with taste.

Preparing Jackfruit:

If using canned jackfruit, rinse well to remove the brine. Use a fork to shred the jackfruit for the best texture. Jackfruit absorbs flavours well, so don’t be shy with the spices.

Final Verdict

Seitan: Best for those looking for a high-protein, meat-like substitute. It’s versatile and satisfying but not suitable for those with gluten intolerance.

Jackfruit: Ideal for those wanting a low-calorie, high-fibre option. It’s perfect for dishes requiring shredded meat textures but lacks protein.

Conclusion

So, who wins the ultimate meat substitute showdown? It depends on your needs. If you’re after protein and a meaty texture, seitan is your best bet. But if you’re looking for something low-calorie with a unique texture, jackfruit is the way to go.

Ready to try these meat substitutes? Head to your local supermarket and start experimenting. Your taste buds and the planet will thank you!