High Protein Veggie Ground

V DF VG SF HP

Recipe Nutrition Comment Print
Share on:
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:
$2.41
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
Protein
Instructions
Cook Mode Off: Prevents screen dimming
Pictures: Shown
  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.
    1. Cook the veggies on medium heat with occasional stirring until water releases begins to release, about 5 minutes.
    2. Meanwhile, coarsely chop the walnuts (discard the soaking water) with the tomato paste until well combined. Don't over blend.
    1. 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.
    2. 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
    1. 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.
    2. 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).
    Nutrient Veggie
    Ground    		 80/20
    Beef
    Calories 100 100
    Protein 9.9 g 6.8 g
    Fat 4.2 g 7.9 g
    Fiber 2.8 g 0.0 g
    Nutrition Facts
    ------------------------------------------
    Serving Size: ~300 g
    Calories: 364
    ------------------------------------------
    Total Fat: 15.2g (19 %)
    Saturated Fat: 1.6g (8 %)
    Polyunsaturated Fat: 10.2g
    Monounsaturated Fat: 2.3g
    Cholesterol: 0mg (0 %)
    Sodium: 723mg (31 %)
    Total Carbohydrate: 29.4g (11 %)
    Fiber: 10.1g (36 %)
    Net Carbs: 19.3g
    Total Sugar: 12.1g
    Protein: 36.0g (72 %)
    ------------------------------------------
    Vitamin B12: 0.04mcg (2 %)
    Vitamin D: 0.11mcg (1 %)
    ------------------------------------------
    Calcium: 204mg (16 %)
    Iron: 8.38mg (47 %)
    Magnesium: 176mg (42 %)
    Potassium: 1270mg (27 %)
    ------------------------------------------
    Glycemic Index
    :
    31.8

    Glycemic Load
    :
    9.7

    ------------------------------------------
    Nutrition Score
    :
    9.4

    ------------------------------------------
    Sources of Inspiration
    https://youtu.be/lDuy_NqW_mQ?si=jJe0ieACdacJtaRD
    This post may contain affiliate links