I realize I promised this recipe a while ago, but things got crazy and one thing led to another and…whatever…here it is.
FODMAPs free seitan sausage *adapted from this version
[vegan, wheat free, FODMAPs free]
Ingredients:
Dry
- 1 1/4 cup vital wheat gluten
- 1/4 cup nutritional yeast
- 1/4 cup brown rice flour
- 1 tsp paprika
- 1/2 tsp TJ’s 21 seasoning salute (assorted spice mix of cumin, marjoram, rosemary, mustard, pepper, celery seeds, etc.)
Wet
- 1 1/3 cup water
- 1/4 cup tamari
Mix dry ingredients together, then add wet ingredients and mix. Don’t over-knead, but make sure the seitan “dough” is well blended.
Spread onto foil, roll up and twist ends off like a tootsie roll.
Bake for 70 minutes at 325 degrees.
SO good!
Slice off and enjoy as you want.
Like in a hippie bowl with quinoa, carrots, corn, and avocado. Or as the “meat” in a sandwich or wrap (like these Philly “Cheese Steaks”).
You could also make smaller sausages to put on a roll. Ok, there are a TON of things you can do with seitan. It’s my protein of choice after all…
If you’re wondering about eating vital wheat gluten on a no/low FODMAPs diet, see this post. It will help you understand the difference between gluten free and wheat free and why the protein portion (gluten) is tolerable for those following a FODMAPs free diet while the carbohydrate portion (wheat) is not.
Hi Elise,
This looks wonderful, and I even picked up the TJ’s 21 spice mixture. However, I noticed that the ingredients state that there is onion and garlic in there. I have found that these two foods are my worst offenders. Do you find the spice mix tolerable? Can’t wait to try the recipe!
Posted by Nan | February 2, 2012, 7:17 pmi have found i can tolerate small amounts of garlic and onion powder in a recipe without symptoms. i cant eat actual garlic or onions though. in their real, non-powder form i can definitely feel the effects of them.
Posted by elise | February 2, 2012, 8:10 pmThank you! I made it last night. Delicious! Today I chopped it up and cooked it into my eggs. Endless possiblities!
Posted by Wendy | February 6, 2012, 10:21 amthank you for this! i also appreciate your post where you explained that seitan is FODMAP free. i thought i was going to have to give up homemade (your original recipe) seitan for good because of the gluten. but now, i’ve learned that it’s not the gluten thats causing my tummy troubles, it’s the wheat.
i appreciate all the hard work you’re putting into this site. learning about FODMAPs has been one of the most important things i’ve learned about in regards to my health! ah, a bloat/cramp free tummy is pretty nice. a girl could get used to this!
Posted by herenowithlove | April 15, 2012, 8:33 pmIs it possible to make this seitan without nutritional yeast? I’ve found that it does not agree with me.
Posted by Dana Papadopoulos (@dana_renata) | May 18, 2012, 3:59 pmim sure it can be done…give it a shot and let me know!
Posted by elise | May 19, 2012, 3:32 pmHow is this fodmaps friendly? I thought wheat/gluten was a major no no? Is there are wheat/gluten-free version?
Posted by Stacy Jones | September 16, 2012, 8:46 amsee this post: http://fodmapsdiet.com/2012/01/10/thoughts-on-the-elimination-phase/
Posted by elise | September 17, 2012, 3:39 pmThis is NOT a wheat-free recipe!! Hellooooo????? Apparently, there has been some sort of mistake in the ingredients list; I went to the original version, and that one uses wheat gluten, as well as soy sauce. But, in the version on THIS page, only the soy sauce has been switched (to tamari sauce) (which is USUALLY BUT NOT ALWAYS) gluten-free (always read the label!). Also, within the parentheses under the recipe title, it says “wheat-free, FODMAPS-free”, yet the very first dry ingredient in the recipe is “Vital Wheat Gluten”. FODMAPs forbids wheat. Did you mean to enter some other type of gluten here? I would LOVE to try this recipe, but (wheat/rye/barley) gluten is a big fat giant no-no because it causes life-threatening symptoms for me.
Posted by Cheryl | October 18, 2012, 11:52 amhi cheryl. please see the link in the comment above for a clarification on the wheat/gluten issue as it pertains to the FODMAPs diet. theres a HUGE difference between wheat sensitivities and gluten allergies. vital wheat gluten has no carbs. it is entirely protein. but youre correct that its gluten (derived from wheat), so if you are allergic to gluten, you should not eat it. however, in the FODMAPs diet, it is not gluten, but wheat that is the culprit for GI distress. as always, read labels and tweak the FODMAPs diet based on your tolerances.
Posted by elise | October 18, 2012, 1:12 pmI started the elimination phase two days ago and I made seitan which I thought always gave me a stomach ache but since I’ve eliminated everything else from my diet I thought I’d give it a shot. I had seitan last night in a hippie bowl you’d be proud of – quinoa, spinach, carrots, tomato, seitan and bean-free hummus I made – and my stomach was totally fine! I am SO excited because seitan is one of my favorite things and I’ve been avoiding it lately! The bad news is something I normally eat with seitan like onions or wheat are the culprit
Posted by Crystal | January 23, 2013, 10:12 amyay!
[ps i felt the same about onions and wheat...onions and garlic are in basically every recipe and the combo of hummus and wheat bread was basically my life...such sad changes]
Posted by elise | January 26, 2013, 1:24 pm