Long-time vegetarians will remember when this was their meat substitute: Vital Wheat Gluten mixed half and half with water, pulled into small chunks, boiled, and fried. This was a 1980’s-era Vegetarian’s substitute for chicken nuggets.
These little “nuggets” pack a serious punch; around 18 grams of protein per serving and a good dose of fiber, calcium, zinc and iron as well. A great way for Vegans and Vegetarians to get a lot of things typically found in meat inexpensively and without using processed soy products.
Want to try it yourself?
- 2 cups vital wheat gluten
- 3-4 cups broth of your choice (try homemade veggie broth)
- 2 cups warm water
- flour or breadcrumbs
- 2 tbsp. olive oil
- Mix the vital wheat and water in a large bowl until no lumps remain. Mixture will be slightly spongy and watery.
- In a large pot, bring broth to a rolling boil.
- Divide dough into small pieces (aprox the size of a ping pong ball) and drop carefully into boiling broth. Do not over-crowd the pot.
- Turn heat to medium-high and boil for 5-7 minutes.
- Remove gluten from pot to a large bowl and allow to cool 10 minutes.
- Once cool, pat with paper towels to remove excess moisture.
- Bread with flour or bread crumbs (I dip them in egg first, but my vegan friends swear this isn’t necessary).
- Heat 2 tbsp. olive oil over medium heat in a non-stick pan.
- Fry gluten approx. 2 minutes per side or until golden brown.
- Serve with your favorite dipping sauce (ketchup or spicy mustard).