Plant based steak

” It sounds like an oxymoron, but it’s not. Vegan steak is a thing, and you can make it.”

It’s been an exciting time for vegans and those following a plant-based diet with a myriad of ready made meat-replacements being released over the past year, giving us even more options to choose from. And when it comes to steak, there’s now, what seems like, a large variety available from our local supermarkets priced from anything between £2 through to £5.

Comparably to the “real-thing” they’re brilliant, and great for those making the transition.  However, I don’t know about you, but the further I have gone into my plant-based journey I’ve started to rely on these a little less as I start to explore more whole food varieties.

Want to skip to the recipe?

I have the guys at Bosh! to thank for this one!

I love the Bosh! guys – their cooking vids are inspiring and really get me fired up to create something in the kitchen. As with most recipes I come across, I have tweaked  slightly – this steak recipe originated from their “Ultimate Vegan Steak Sandwich” video which you can find by clicking through the link.

For that smokiness I added in a dash of liquid smoke an altered some of the measures for optimum flavour.

It’s versatile

This recipe uses vital wheat gluten which is not so easily found in supermarkets. Online or in a health food or organic food store is often your best bet and unlike most seitan recipes it involves fairly little prep and can see you creating and cooking your steak all within 30 – 40 minutes. It also has a healthy balance of protein and nutrients with the addition of beetroot and chickpeas which is often missing with some seitan based recipes.

I’ve found as I’ve worked with this recipe more that the steak is pretty versatile and can also be sliced and throw into other dishes such as stir fries, pasta dishes and even fajitas. If you have other flavours you wish to add, say if you were using in a curry, you might wish to pop some chilli into the dough or a bit of cajun for fajitas.

This steak has paired particularly well with my teriyaki sauce recipe which you will find in my teriyaki tofu recipe.

And added bonus is that you can prepare in advance and have handy in the fridge or freezer for another day. Just make sure you only leave refrigerate for a maximum of 3 days and freeze for up to 30.

The Recipe

Prep time: 20 mins

Cooking time: 10 mins

Ingredients:

For the steaks:

  • 200g of chickpeas
  • 4 tablespoons of nutritional yeast
  • 1 teaspoons of garlic powder
  • A good pinch of sea salt
  • 2 tablespoons of tamari
  • 100g tomato puree
  • 1 teaspoon of smoked paprika
  • ½ teaspoon of freshly ground black pepper
  • 100ml vegetable stock
  • 1 tablespoon of Dijon mustard
  • 250g vital wheat gluten
  • 1 tablespoon of rapeseed oil

For the marinade:

  • 4 tablespoons of tamari
  • 1 teaspoon of smoked paprika
  • 2 tablespoons of maple syrup
  • A large pinch of pepper
  • 1 teaspoon of liquid smoke

Method:

  • Having drained and rinsed the chickpeas add to a food processor with the nutritional yeast, garlic powder, salt, tamari, tomato puree, smoked paprika, black pepper, stock and mustard, and blend until a smooth paste.
  • Transfer to a large mixing bowl and combine with vital wheat gluten
  • Use a wooden spoon to mix well and then start to combine with your hands until you get a dough-like ball
  • Take the dough out of the bowl and knead around 10 times on a non-sticky surface
  • Cut your ball of dough into approx 6 equally sized balls and start shaping these balls into your steaks by flattening with either a meat tenderiser or hard kitchen utensil
  • Your steaks should be around 3cm thick
  • Wrap each steak in kitchen foil
  •  Using a steamer, bring a pot of water to the boil and place each foil package into the top section of your steamer and cover (I don’t own a steamer, believe it or not, so I made one using a saucepan and some foil with holes in)
  • Steam for 10-15 minutes
  • Remove from the heat, allow to cool before you unwrap them
  • If you want to save some of your steaks for another day, you can either refrigerate them in the foil – they’ll keep for around 3 days. Or you can freeze for up to a month. If you do freeze ensure they’re completely defrosted before frying.
  • For the marinade: Mix all of the ingredients together in a wide bowl.
  • Soak the cooled steaks in the marinade for a couple of minutes on both sides
  • Put 1 tablespoon of rapeseed oil into a non-stick pan on a high heat and cook each steak on both sides till they turn golden and char – they should smell good!
  • Let sit for a minute and serve

Have any hints, tips or ingredients you think may pair well with this or other recipes? I’m always down for new friends, get in touch.