Vegan Ground Beef Substitute
A versatile vegan ground beef substitute made with cauliflower, carrots, mushrooms, and walnuts, seasoned with a blend of herbs and spices. Perfect for adding to your favorite dishes like tacos, pasta, or casseroles.
Details
- Author: CuisineSavvy
- Cuisine: International
- Course: Ingredient
- Servings: 6
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Diet: Vegan, Gluten-Free
- Tags: #Vegan, #PlantBased, #MeatAlternative, #LowCarb, #NutFreeOption, #VeganEssentials
Nutritional Values
This vegan ground beef substitute is a nutrient-dense meat alternative packed with vegetables, herbs, and optional walnuts for added healthy fats and protein. It provides a great source of fiber and essential vitamins without the cholesterol or saturated fats found in traditional meat. For a nut-free version, replace walnuts with additional mushrooms or jackfruit to maintain texture and flavor.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 kcal per serving | -- |
| Total Fat | 8 g | -- |
| Saturated Fat | 1 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 600 mg | -- |
| Total Carbohydrate | -- | |
| Dietary Fiber | 4 g | -- |
| Total Sugars | 3 g | -- |
| Protein | 4 g | -- |
Ingredients
1 head of cauliflower; 2 medium carrots; 1 onion; 3 cloves of garlic; 16 oz portobello mushrooms (or equivalent in jackfruit for mushroom-free); 2 tbsp Italian seasoning; 1 tbsp paprika; 2 tsp sage; 2 tsp garlic granules; 1 tsp thyme; 1 tsp oregano; 2 tsp cumin powder; 1.5 cups walnuts (optional, soak for a softer texture); 3 tbsp tomato paste; 3 tsp salt (or to taste)
Instructions
1. Coarsely chop the cauliflower, carrots, onion, and garlic in a food processor. For a meatier texture, chop the mushrooms or jackfruit into slightly larger pieces separately. 2. If using walnuts, coarsely chop them along with the tomato paste in the food processor until combined. 3. Heat a large pan (at least 3 quarts capacity) over medium heat. Add the chopped vegetables and mushrooms (or jackfruit) and cook for about 5 minutes until the water starts to release. 4. Increase the heat to high and continue to cook, stirring frequently, until most of the water has evaporated. Adjust the heat between medium and high as needed to ensure all water evaporates completely, about 10 minutes. 5. Add the Italian seasoning, paprika, sage, garlic granules, thyme, oregano, cumin powder, and salt to the pan. Stir well to combine. 6. Turn off the heat and add the walnut and tomato paste mixture (if using). Mix thoroughly to combine. 7. Use immediately in your favorite recipes or store in an airtight container in the refrigerator for up to 5 days.
Internal Recipes
- Alfredo Got A Halo Sauce (Health Score: 85)
- Pimento Cheese Burger (Health Score: 65)
External Recipes
- Vegan Cauliflower-Creamed Spinach (Health Score: 80)
Allergens
Nuts (optional)
HealthScore: 70
The health score reflects the nutrient-rich ingredients used in this vegan ground beef substitute, including a variety of vegetables, optional walnuts for healthy fats, and a balanced seasoning profile. It provides a wholesome and plant-based alternative to traditional ground beef, making it a healthier choice for a variety of dishes.