Chickwheat Shreds 

17 Dec

I live in a large town in Illinois, and we are lucky to have an abundance of local stores that sell chickpeas. Most of the time I wonder why I lived so much of my life without the joys of baked chickpeas and I spend an exorbitant amount of my free time planning what I’m going to do with my next batch of chickpeas, because I buy them in 5 pound bags and always am looking for new recipes.

I enjoy seitan making as much as I enjoy chickpeas. If you’ve followed my Instagram lately, you have seen how much seitan I’ve been experimenting with. This recipe was the result of running out of tofu and not being able to leave the house with two small children. The chickpeas add lysine (and lots of flavor) to the seitan and the method used to knead the seitan gives it a great shredded texture. I add a bit of apple cider vinegar to the recipe to cancel out the strong gluten flavor, but feel free to omit if you don’t have it.

This recipe is pretty dependent on an Instant Pot for similar results. If you have a conventional steamer, you may possibly be able to achieve a similar result if you are able to maintain the steam for 2 hours. If not, try making several smaller packets and steaming for an hour.

Most food processors come with a dough hook, it’s just a plastic thingamabob that kneads instead of chops. If you don’t have one, or can’t find it, you should be able to get a similar texture with your metal blade. Just be sure to process long enough that it comes together and turns stringy and taffy like. 

I prefer to weigh the ingredients in this recipe, as I think it yields the most consistent results, but I have included volume measurements for most of the ingredients if you don’t have a kitchen scale.

If you make this recipe, please use the tag #chickwheat on Instagram or public Facebook posts! I’d love to see your creations!!


  • 2 cups/300g cooked chickpeas (cold, don’t use warm)
  • 1 cup/225 ml aquafaba (vegetable broth or water can be substituted)
  • 2 tbsp/30 ml vegetable oil
  • 2 tbsp/35g white miso paste*
  • 1.5 tsp/10g salt**
  • 1 tbsp/12g onion powder
  • 2 tsp/6g garlic powder
  • 1 tsp apple cider vinegar
  • 1 3/4 cup/255g vital wheat gluten


  1. Measure all ingredients up to the vinegar. 
  2. Blend all ingredients in a high speed blender until completely smooth, about 2 minutes. Weigh out vital wheat gluten while chickpea mixture is blending. 
  3. Combine vital wheat gluten and chickpea mixture in a large bowl. Let rest about 15 minutes to allow gluten to absorb the moisture. 
  4. Separate dough into 2 parts. Fit a food processor with a dough hook (see note above), blend each portion until the dough is warm, stretchy, smooth, and ‘shreds’ of gluten are visible. This can take up to 8 minutes, depending on your food processor. Don’t be alarmed if it initially starts to break apart into crumbles. Keep processing it and it will come together into a large ball. If it’s too crumbly, add a few more tablespoons of liquid and it should come together. 
  5. Combine 2 kneaded balls of dough onto a large sheet of aluminum foil. 
  6. Fold foil into a rectangular package and seal each end tightly. Cover with another large sheet of aluminum foil and repeat. 
  7. Add 2 cups of water to Instant Pot and insert trivet. Place packet on top of trivet. See my above note if you don’t have an instant pot. 
  8. Set Instant Pot for manual, high pressure for 120 minutes. 
  9. When roast is finished cooking, quick release the pressure, and allow to come to room temperature.  Remove foil whenever it is cool enough to touch.
  10. When roast has cooled enough to handle, split roast in half. 
  11. Shred gently along the grains that were formed by the food processor, until entire roast is shredded. Refrigerate for best texture. 
  12. When ready to cook, sauté in a pan with a light layer of oil. Add at the end of recipes with high moisture content (soups or stews) otherwise use as you would any other meat alternative. 

*sub chickpea miso if soy intolerant.

**use less salt if using canned salted chickpeas.

**A special thanks to Chef Skye Michael for the methods and techniques which inspired this recipe.


53 Responses to “Chickwheat Shreds ”

  1. Meyke December 17, 2017 at 4:21 pm #

    I don’t have a instant pot… Any suggestions?

    • avocadosandales December 17, 2017 at 4:23 pm #

      See my above comment. It may possibly be made in a steamer, but I haven’t tested it. Otherwise if it’s wrapped in several layers, it could be cooked at 325°F for 2 hours, although I don’t recommend this method.

      • AngiePangie December 18, 2017 at 6:21 pm #

        I’ve made double batches of the gentle chef’s recipe and steamed them in my wok steamer for 90 minutes with good results. The two loaves described in this recipe would probably be around the same as a double batch that I make.

      • Wanda L. Jenkins January 6, 2018 at 9:40 pm #

        I’ve done it in the oven, and it works, but wrap the aluminum loosely around the roast, as it will expand, and you don’t want it to explode in the oven! I use several layers of heavy duty Reynolds Wrap Foil.

    • Lisa December 31, 2017 at 12:00 pm #

      Any pressure cooker will work if you have one, stove top or electric. Instant Pot is just an electric pressure cooker

  2. Toni L Kulma December 17, 2017 at 6:28 pm #

    Are you using cooked chickpeas or dried uncooked chickpeas? It is unclear from the recipe? You talk about buying the in the 5lb bag so I wanted to confirm before I try the recipe?

    • avocadosandales December 17, 2017 at 7:02 pm #

      They are cooked chickpeas. Canned would work as well.

      • Toni Kulma December 18, 2017 at 12:18 pm #

        Thanks. I see you updated the recipe.

  3. Tiffany December 17, 2017 at 6:44 pm #

    Do you think using a stand mixer with a dough hook or a Blendtec on low would work in place of the food processor? Thanks.

    • avocadosandales December 17, 2017 at 7:03 pm #

      Yes, a stand mixer should work, just knead the dough until it has strands.

  4. Sena December 17, 2017 at 6:49 pm #

    I can’t wait to try this recipe! It really looks and sounds amazing! Can you please clarify this instruction in item 2? “Weigh put vital wheat gluten while chickpea mixture is blending.”

    • avocadosandales December 17, 2017 at 6:59 pm #

      Weigh out, simply a typo! I will edit it now! Thanks for catching it!

      • Sena December 17, 2017 at 7:46 pm #

        I figured. It’s a lot easier to find someone else’s typo than my own. LOL! I just want to make sure that I follow this recipe correctly. 🙂

  5. Beth December 18, 2017 at 6:03 am #

    Can we assume that by “food processor with a dough hook” you mean the standard metal blade?

    • avocadosandales December 18, 2017 at 7:01 am #

      Most food processors come with a plastic blade for kneading dough, but the standard metal blade can be used too.

  6. Justin December 18, 2017 at 1:44 pm #

    Wow this looks really good. You think it’s possible to use an old school pressure cooker, the kind that that goes on top of a stove burner? I’m afraid that’s all I have right now.

    • avocadosandales December 18, 2017 at 2:16 pm #

      It’s definitely possible, I’m not sure it would be a great idea to have something at pressure for that long, but I would expect as long as steam isn’t escaping it could work to steam the roast. Otherwise it can be steamed in a conventional steamer or baked at 325°F for 2 hours, although I don’t recommend this last method

  7. Carolyn Blakeney December 18, 2017 at 4:24 pm #

    Love this idea! I do not have an Instant Pot, but an electric pressure cooker, which is about the same if you are just using the pressure cooker function (I bought mine right before Instant Pots entered the market and took off). The Gentle Chef Stewing Chickun (which is shredded for use in recipes) is my main chickun recipe but I will definitely try this with chickpeas standing in for tofu. It is so exciting to see so many people developing plant meat recipes for the home chef/cook, I can’t even tell you!

  8. Krystal December 18, 2017 at 8:07 pm #

    Holy Moly this looks amazing! I can’t wait to try it!

  9. catherine December 18, 2017 at 9:46 pm #

    thanks for posting this recipe, I was really excited to try this recipe because my new found love of aquafaba has cause me to always have an open can of chickpeas in the fridge and I’m always looking for a way to use them up that isn’t hummus.

    I just tried this recipe and I think there might be a typo with the salt. The recipe says 1 tbsp but should it be 1 tsp? my meat turned out really salty, but I think with some sauce it will mellow it out.

    Just a side note I tried the steamer technique because I don’t have an instant pot. I separated the dough into 5 peices and wrapped it in parchment paper and than wrapped it well in foil. I put the 5 logs in my steamer for around 1 hr 45min and rotated them every 30 min. They turned out all right, I only got the shredded appearance on the outside the inside was still a bit soft. I’m definitely going to try this again next time I have extra chickpeas and try steaming it for longer.

    • avocadosandales December 18, 2017 at 3:51 pm #

      I just checked my notes and it should indeed be only 1.5 tsp of salt, not 1 tbsp. Not sure how I missed that when I typed this up, but I will edit the recipe to reflect that! It sounds like if it was doughy in the center it needed more time steaming, but the seitan will firm up more after it is refrigerated!

    • avocadosandales December 18, 2017 at 3:53 pm #

      Also, canned chickpeas may add additional salt, so if using them in the future I would reduce the salt amount!

  10. Julie December 22, 2017 at 9:36 pm #

    So, just getting this straight. If I’m using my bamboo steamer basket, I just steam it, wrapped in foil, for 90 minutes?

  11. GreensPlease December 30, 2017 at 11:59 am #

    Hi, I’d like to know if wrapping in non-toxic parchment paper might work. I’m leery of cooking directly on aluminum. If not, maybe parchment layered between? Or any other suggestions? Thanks!

    • avocadosandales December 30, 2017 at 12:36 pm #

      Yes, I would either layer in parchment paper with a layer of aluminum foil outside to hold the shape, or wrap in several layers of cheesecloth.

  12. GreensPlease December 30, 2017 at 12:59 pm #


  13. Angela Fitton December 30, 2017 at 5:32 pm #

    Hey! Im new to IP cooking and want to make this. Is 2 hrs on high correct? TIA

    • avocadosandales December 30, 2017 at 5:35 pm #


      • Angela FITTON December 31, 2017 at 3:59 pm #

        Thank you! And happy new year!

  14. Katherine January 5, 2018 at 12:42 pm #

    How long will the shreds last in the fridge? Can you freeze the shreds?

    • avocadosandales January 5, 2018 at 12:48 pm #

      Up to 1 week in the fridge, and up to 3 months in the freezer. They freeze great!

      • Katherine January 5, 2018 at 1:50 pm #

        Great it’s in the pressure cooker now!

  15. Val January 8, 2018 at 1:40 am #

    What an awesome recipe and technique! I’m going to try making this tomorrow, I have high hopes! Thanks so much for sharing! Happy New Year!

  16. marzipandamonium January 9, 2018 at 6:57 pm #

    Thank you for this recipe. Do you think it matters which brand of Vital Wheat Gluten I use? I measured out all the ingredients with a digital scale (except for the liquids for which I used liquid measuring cups) and the dough seems quite stiff and dry compared to other homemade seitan recipes I’ve made. My VWG was from the bulk bin but I’ve used the same stuff before with success. I just wanted to check if this dough is supposed to be very stiff before going into the IP. Thanks!

    • avocadosandales January 9, 2018 at 7:07 pm #

      It should not be overly stiff unless a liquid ingredient was omitted! I usually use Bob’s Red Mill, but I also have used bulk bin vital wheat gluten and it should work. Try adding a few more tablespoons of liquid before processing. It will warm and soften a bit in the processor

  17. marzipandamonium January 9, 2018 at 7:07 pm #

    Hi again. I just noticed that your black beet roast recipe calls for 235 grams of VWG. Is the 255 grams noted in this recipe a typo or did you cut back on the amount for the other recipe? Thanks again.

    • avocadosandales January 9, 2018 at 7:08 pm #

      Not a typo, I call for less in the other recipe (cup measurements differ as well.)

      • marzipandamonium January 9, 2018 at 7:20 pm #

        Thanks for the super quick responses, and my apologies for not seeing the difference between the two recipes! I added a couple more tablespoons of chickpea brine and it seems to have helped. Will report back with my results on the finished product.

      • avocadosandales January 9, 2018 at 7:24 pm #

        The main key is to process it long enough! I’ve tweaked the recipe several times and even with different measurements as long as it’s processed well it will get that shredded texture.

  18. oliayo January 10, 2018 at 12:40 am #

    Would this be possible to knead with hands? I don’t have a food processor or stand mixer right now.

    • avocadosandales January 10, 2018 at 5:35 am #

      Some people have been able to achieve similar textures kneading by hand. If you join the Seitan Appreciation Society on Facebook and search for ‘spoon method’ it could be helpful. However, I wouldn’t recommend trying by hand, as it would take an extremely long time.

  19. Paul Moulton January 10, 2018 at 4:45 pm #

    Is it possible to shred fairly large chunks and bread and deep fry for a fried chicken.

    • avocadosandales January 10, 2018 at 4:46 pm #

      Absolutely! Just don’t shred all the way to small shreds.

  20. Gayle January 11, 2018 at 4:54 pm #

    Is it possible to over-process the dough? Mine turned out chewing gum texture after processing with dough blade for 8 minutes each half. I even rewrapped it and cooked for a 3rd hour in the IP but no improvement. I didn’t get shreds–just globs when I pulled it apart,

    • avocadosandales January 11, 2018 at 6:17 pm #

      Hi Gayle, this is not something I’ve experienced in all of the tests I’ve done with this recipe. If you’d like to email me for more troubleshooting, I’d be more than happy to help. My email address can be found under the contact me tab.

  21. meshell January 13, 2018 at 9:00 pm #

    I’m looking forward to making this! This is the week it’s going to happen! It looks awesome.

  22. Estelle January 15, 2018 at 1:23 pm #

    Oh this looks like such a great recipe!

    I have two questions:

    Can veggie stock really be used instead of aquafaba with similar results? Or does the AF bring something extra to the recipe? 1 cup is a large amount and I would prefer to use my limited supply in baking but would absolutely use it here if it makes the recipe better.

    Can I do 2 packets of dough instead of one and just steam it for 60 minutes in my IP?

    • avocadosandales January 15, 2018 at 1:25 pm #

      Veggie stock will work just as well, save that aquafaba for your baking! I simply use it because otherwise it goes to waste. 2 packets for 60 minutes will absolutely work!

  23. juniperberry71 January 16, 2018 at 7:03 am #

    Hi, can I use red miso instead of white? It’s all I’ve got access to 😦

    • avocadosandales January 16, 2018 at 7:16 am #

      Red miso will probably give it a slightly red color! But if you don’t mind the flavor would still be good.

      • juniperberry71 January 16, 2018 at 7:20 am #

        That’s awesome news, thank you. The colour doesn’t bother me at all. Will be making this for Thursday night dinner 🙂

  24. Sena January 21, 2018 at 9:44 am #

    I am now making this recipe for the second time. It is so easy! The first time, I used vegetable broth and cooked the beans in the Instant Pot first. It came out delicious, and I was amazed at the texture. I have made so many seitans, but I could never quite get that shredded texture. This recipe also makes a great sized batch, so it lasted my husband and I all week. We had fajitas, burritos, and a pasta saute (rigatoni, peas, chickwheat, and seasoning) so far. We have also been sneaking some plain right out of the container. This recipe made getting that texture easy and perfect. I look forward to seeing how this second batch comes out.

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