Description
This delicious combo of chopped vegetables and spices is a great alternative for ground beef in tacos, stews, on top of salads, or anything else you can imagine. Mushrooms are a good plant based source of protein, and I've bumped up the protein content significantly more with the addition of pea protein powder. For another vegan meat alternative, check out my Protein Black Bean Burgers!
Time
Prep Time:
10 minutes
Rest Time:
2 hours
Cook Time:
20 minutes
Total Time:
2 hours
30 minutes
Cost
Total Cost:
Cost per Serving:
$2.40
Ingredients
Serving(s)
Veggies
- 1 lb Frozen cauliflower, thawed
- 8 oz Carrots
- 1 medium Onion
- 12 oz White mushrooms
Nuts
- 1 cup Walnuts
- 6 oz can Tomato paste
Spices
- 2 tbsp Minced garlic
- 2 tbsp Dijon mustard
- 1 tbsp Marmite
- 1/4 cup Chili powder
- 2 tbsp Paprika
- 1 tbsp Garlic powder
- 2 tsp Cumin, ground
- 2 tsp Black pepper, ground
- 2 tsp Oregano, dried
- 2 tsp Thyme, dried
Protein
- 6 scoop Pea protein powder, unflavored
- 1 cup Water
Instructions
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- In a medium bowl, add the walnuts, and cover with water. Let soak for at least 2 hours.
- Coarsely chop all vegetables (cauliflower, carrots, onion, and mushrooms) in a food processor. Do this in batches, and don't over blend. Add to a large pot or Dutch oven.
- Cook the veggies on medium heat with occasional stirring until water releases begins to release, about 5 minutes.
- Meanwhile, coarsely chop the walnuts (discard the soaking water) with the tomato paste until well combined. Don't over blend.
- Increase heat to high. Continue to mix until most of the water has cooked out, about 10 minutes. Add in your garlic, soy sauce, mustard, marmite, and dried spices. Continue to cook on high for another 5 minutes, or until all the water has cooked out.
- Turn off heat and add walnut and tomato paste mixture. Mix thoroughly to combine. Mix in your protein powder, add in just enough water if necessary to get all the protein powder mixed in, and season with salt to taste.
Notes
- If you don't have marmite, you can replace it with an equal amount of vegemite. To make it gluten free, use veggie better than bouillon.
- On a per calorie basis, this veggie ground has more protein than the standard 80/20 ground beef, as well as less fat and more fiber. Below is a nutritional comparison per 100 calories for the veggie ground (~300 g cooked), and 80/20 ground beef (~30 g cooked).
Nutrition Facts
------------------------------------------
Total Fat: 15.2g (19%
19 % of Daily Value (78 g)
)
Saturated Fat: 1.6g (8%
8 % of Daily Value (20 g)
)
Polyunsaturated Fat: 10.2g
Monounsaturated Fat: 2.3g
Sodium: 723mg (31%
31 % of Daily Value (2300 mg)
)
Total Carbohydrate: 29.4g (11%
11 % of Daily Value (275 g)
)
Fiber: 10.1g (36%
36 % of Daily Value (28 g)
)
Net Carbs: 19.3g
Total Sugar: 12.1g
Protein: 36.0g (72%
72 % of Daily Value (50 g)
)
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------------------------------------------
Vitamin B12: 0.04mcg (2%
2 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.11mcg (1%
1 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 204mg (16%
16 % of Daily Value (1300 mg)
)
Iron: 8.38mg (47%
47 % of Daily Value (18 mg)
)
Magnesium: 176mg (42%
42 % of Daily Value (420 mg)
)
Potassium: 1270mg (27%
27 % of Daily Value (4700 mg)
)
:
:
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:
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31.8
:
9.7
------------------------------------------
:
9.4
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