Plant Based Protein for Ground Beef

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Easy, DIY, vegan ground beef!  Information technology is easy to set, high in protein (12.4 g per 1/4 pound!), and free of grains, gluten, soy and basics. One batch makes about 3 pounds.

This post began life as a simple idea for a great summer burger recipe. But as I tested and tasted, I soon realized that what I was making had potential for more. Then much more than!

Specifically, a versatile, vegan substitute for basis beef.

How Can I Use this Plant-Based Ground Beefiness Recipe?

My DIY vegan basis beef can be used in simply most all of your favorite dishes that call for ground beef.

(1) Brown It

Brownish it in a skillet for use in casseroles, tacos, or spaghetti sauce.

(2) Brand meatballs

Shape and broil information technology into meatballs.

(3) Make a meatloaf

Aqueduct the 1950s and make a loaf. Don't forget the mashed potatoes on the side!

(4) Go large with burgers

And, of course, you tin can make some burgers!

The seasonings the vegan ground beef are largely upwardly to you lot: herbs, spices, hot sauce, add whatsoever suits your fancy.

Nutritional Highlights of the Vegan Footing Beefiness

In add-on to being frugal and unproblematic to brand, this uncomplicated mix boasts all of the following attributes:

• Vegan
• Soy-Free
• Grain-free
• Nut-gratuitous
• Gluten-costless
• High in protein (12.four 1000 per 1/4 pound)
• Very high in fiber (12.vii g per 1/4 pound)

The Ingredients for DIY Vegan Basis Beef

The ingredients are familiar and frugal: uncooked lentils, canned beets, onion, flaxseed meal, coconut flour, mushrooms, and seasonings (garlic powder, smoked paprika, salt and pepper}.

I add nutritional yeast, as well. It adds tremendous umami season, every bit well equally protein and B vitamins. If you cannot eat yeast, not to worry; leave it out (see the recipe notes for adjustments).

How to Make Vegan Ground Beefiness

Making this vegan ground beef is a straightforward affair. First, cook the lentils in a saucepan with enough water to comprehend the lentils past at least one inch (2.5 cm). Bring to a boil over high heat and  then simmer for ten minutes.

Ready the Lentils

The lentils should be plumped and mostly, but not entirely, soft. They will withal have some bite. Rinse and bleed the lentils.

Place the lentils in a food processor and pulse until finely chopped with simply a few irregular pieces. Scrape the lentils into a big bowl (no need to make clean the food processor).

Prepare the Vegetables

Place the mushrooms and onion in the nutrient processor bowl. Earlier calculation the beets, outset press them betwixt layers of newspaper towels to remove as much backlog moisture as yous can (it will look like you lot've cleaned up a criminal offence scene).

Add the blotted beets to the processor and pulse all of the vegetables until you accept a very finely chopped, uniform mixture, simply not a puree. End to scrape the lesser and sides of the basin several times. Add together to the bowl of lentils, forth with the remaining ingredients.

Taste the mixture and suit the seasonings to conform your tastes.

I chose a combination of flavors and spices (nutritional yeast, garlic powder, smoked paprika, common salt, and pepper) that boost the umami flavor profile of the "meat" while still keeping the overall flavor fairly neutral. Take the flavors in whichever flavor direction you like, depending on your tastes/needs, as well equally the recipe you are planning for its use.

The moisture in vegetables tin vary, so adjust the flax and kokosnoot flour as needed, too. The meat should exist moist, but not moisture, and should hold together easily when gathered together into a pocket-sized ball or patty.

This is the end outcome, in "raw" form:

Keep it Fat-Free or Add together Some Fat

But wait, in that location is no fat in the recipe!

It'southward true, and it is non an accident. You can go on the meat oil-free, or add the amount of fat you would like for whatever given recipe. For instance, I like to brown the meat (ane pound/454 g) in 1 or 2 tablespoons of oil, or add the aforementioned amount for burgers, meatballs or meatloaf. It'south entirely up to you!

Use the vegan beef right away, refrigerate for several days, or freeze for future use!. I like to separate the mixture into 1 pound or half pound packages.

Oh, one more than notation: The meat will darken slightly (it will look even more than meat-y) after a few days of refrigeration, or after freezing and thawing. Here is the same mixture after 1 solar day:

Enjoy your weekend, everyone!

More Easy, Found-Based Meat Recipes to Try:

• Vegan Oat Mushroom Footing Beef
• iii-Ingredient Almond Flour Vegetable Nuggets
• Mushroom Almond Flour Ground Beef (two ingredients)
• Vegan Lentil Taco Meat
• Lentil & Mushroom Meatballs
• Lentil & Vegetable Kefta
• Grain-Complimentary Lentil Loaf

Prep Time 10 minutes

Cook Time 10 minutes

Full Time 20 minutes

Ingredients

• ii cups (400 chiliad) dark-brown lentils, rinsed
• water
• 1 (fifteen oz/425) can whole or sliced beets, drained (see notation for using fresh)
• half-dozen oz (170 thou) white mushrooms, quartered
• 1 small (about 5 oz/142 one thousand) or 1/2 of a medium-large onion, trimmed, cut into large chunks
• i/two cup (twoscore yard) nutritional yeast
• one/3 cup (37 thou) coconut flour
• ane/4 cup (26 m) flaxseed repast
• two teaspoons garlic pulverization
• i and 1/iv teaspoons smoked paprika
• 1 and 1/two teaspoons fine sea salt (more or less to taste)
• three/4 teaspoon freshly cracked pepper (more or less to taste)

Instructions

1. In a medium saucepan, combine the lentils and enough water to comprehend by at least 1 inch (2.5 cm). Bring to a eddy over high heat; reduce heat to low and simmer, uncovered, for ten minutes (the lentils will be slightly undercooked). Drain and rinse under cool water.
2. Place lentils in a food processor. Pulse until finely chopped with only a few irregular pieces. Scrape the lentils into a large bowl (no demand to clean the food processor).
3. Identify the mushrooms and onions in food processor bowl. Firmly press beets between layers of paper towel to remove excess liquid; add to nutrient processor. Process until very finely chopped, but not a puree. Add to lentils in basin.
4. Add remaining ingredient to bowl. Stir everything together until blended. Gustation; adjust the seasonings to suit your tastes. Utilise immediately or run into storage options for futurity apply!

Notes

Storage: Split up the vegan beef into smaller portions (e.g., half pound or pound). Wrap tightly in plastic wrap. Store in an airtight container in the fridge for 2 days or the freezer for up to 6 months. Once thawed, yous may need to add a few more teaspoons of coconut flour.

Lentils: I used common brown lentils, only you can employ whatever diverseness of lentils in this recipe. If using split lentils (east.g., red), you may only need to reduce the cooking time by one-two minutes.

Fresh Beets Option: If using homemade cooked beets instead of canned, you will demand to use the equivalent of the DRAINED canned beets. This is approximate 7.v ounces (213 grams).

Leaving out the Nutritional Yeast: If you cannot consume yeast, leave It out. Add more coconut flour and/or flaxseed meal (2 to 3 tablespoons) to make up for its absence.

For Browning: Cook 1/2 or i pound in a large nonstick skillet (optional: add oil to skillet) over medium/medium-high rut for 5 to 6 minutes until browned.

For Meatballs: Shape 1 pound of meat into 1-ane/4 inch (3 cm) balls (about 20 total). Identify on a parchment paper lined baking sheet and bake in preheated 375F(190C) oven for 25 to 30 minutes until browned.

For Burgers: If desired, add together fat (eastward.g., oil of option) to meat (no more than 2 tablespoons max per pound; add a small amount more coconut flour, as needed). Shape i pound of meat into four patties. Identify on a parchment paper lined blistering canvas and bake in preheated 375F(190C) oven for eighteen to 23 minutes until browned. The tops will look plain, but the bottom side volition look browned and grilled when flipped!

For Meatloaf: Shape 2 pounds of meat into a loaf. Identify in a parchment paper lined 9x5-inch (22.5 x 12.v cm) loaf pan. Bake in preheated 375F(190C) oven for 50 to 55 minutes until browned (If desired, brush top of loaf with barbecue sauce or ketchup during concluding fifteen minutes of blistering.

Nutrition Data

Serving Size

1/4 lb (114 thousand)
Amount Per Serving Calories 180 Full Fat one.8g Saturated Fat 0.2g Cholesterol 0mg Sodium 335.1mg Carbohydrates 28.8g Cobweb 12.7g Sugar three.2g Protein 12.8g

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Source: https://www.powerhungry.com/2019/06/vegan-ground-beef/

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