High Protein Veggie Ground

V SF Aug 24, 2024

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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 protein powder. Feel free to leave it out, or replace it with any vegan protein powder if you desire.

VEGGIES
- 1 lb (454 g) Frozen cauliflower, thawed
- 8 oz (227 g) Carrots
- 1 medium (110 g) Onion
- 12 oz (340 g) White mushrooms

NUTS
- 1 cup, chopped (117 g) Walnuts
- 6 oz (170 g) Tomato paste, canned

SPICES
- 2 tbsp (28 g) Minced garlic
- 2 tbsp (30 g) Soy sauce, low sodium, gluten free
- 2 tbsp (30 g) Dijon mustard
- 1 tbsp (24 g) Marmite
- 1/4 cup (32 g) Chili powder
- 2 tbsp (14 g) Paprika
- 1 tbsp (10 g) Garlic powder
- 2 tsp (6 g) Cumin, ground
- 2 tsp (2 g) Oregano, dried
- 2 tsp (2 g) Thyme, dried
- 2 tsp (6 g) Black pepper, ground

PROTEIN
- 6 scoop (180 g) Whey protein powder, unflavored

1. In a medium bowl, add the walnuts, and cover with water. Let soak for at least 2 hours

2. 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

3. Cook the veggies on medium heat with occasional stirring until water releases begins to release, about 5 minutes

4. Meanwhile, coarsely chop the walnuts (discard the soaking water) with the tomato paste until well combined. Don't over blend

5. 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

6. Turn off heat and add walnut and tomato paste mixture. Mix thoroughly to combine. Mix in your protein powder, season with salt to taste, and enjoy

https://www.poormanprotein.com/recipes/veggie-ground

Servings: 6
Calories: 373
Protein: 35 g
Fat: 17 g
Carbs: 27 g
Fiber: 10 g

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 protein powder. Feel free to leave it out, or replace it with any vegan protein powder if you desire.

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Time

Prep Time:

10 minutes

Rest Time:

2 hours

Cook Time:

20 minutes

Total Time:

2 hours 30 minutes

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Cost

Total Cost:

Cost per Serving:

$2.50

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Ingredients

Serving(s)

Veggies

1 lb Frozen cauliflower, thawed
8 oz Carrots
1 medium Onion
12 oz White mushrooms

Nuts

1 cup, chopped Walnuts
6 oz Tomato paste, canned

Spices

2 tbsp Minced garlic
2 tbsp Soy sauce, low sodium, gluten free
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 Oregano, dried
2 tsp Thyme, dried
2 tsp Black pepper, ground

Protein

6 scoop Whey protein powder, unflavored

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Instructions

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1. In a medium bowl, add the walnuts, and cover with water. Let soak for at least 2 hours
2. 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

3. Cook the veggies on medium heat with occasional stirring until water releases begins to release, about 5 minutes
4. Meanwhile, coarsely chop the walnuts (discard the soaking water) with the tomato paste until well combined. Don't over blend

5. 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
6. Turn off heat and add walnut and tomato paste mixture. Mix thoroughly to combine. Mix in your protein powder, season with salt to taste, and enjoy

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Nutrition Facts

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Servings: 6

Calories: 373

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Total Fat: 17.4g (22 %)

Saturated Fat: 2.9g (14 %)

Polyunsaturated Fat: 10.2g

Monounsaturated Fat: 2.1g

Cholesterol: 68mg (23 %)

Sodium: 706mg (31 %)

Total Carbohydrate: 27.2g (10 %)

Fiber: 10.0g (36 %)

Net Carbs: 17.2g

Total Sugar: 11.0g

Protein: 35.0g (70 %)

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Vitamin B12: 1.35mcg (56 %)

Vitamin D: 0.11mcg (1 %)

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Calcium: 278mg (21 %)

Iron: 4.82mg (27 %)

Magnesium: 144mg (34 %)

Potassium: 1204mg (26 %)

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Glycemic Index

:

31.3

Glycemic Load

:

8.9

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Sources of Inspiration

https://youtu.be/lDuy_NqW_mQ?si=jJe0ieACdacJtaRD

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