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  • Writer's pictureDebbie Marsh

Vegan Meat Alternative

Recipe for a Tasty Vegan Meat Alternative You'll Want to Make Again and Again!

Vegan Meat Alternative
Vegan Meat Alternative

Are you looking for a versatile, nutritious, and delicious vegan meat alternative? Look no further! This vegan meat alternative, made from firm tofu, vital wheat gluten, and legumes, is perfect for creating a variety of meals, from burgers to tacos. It's packed with protein and other essential nutrients, making it an excellent addition to your plant-based diet.


Vegan Meat Alternative Recipe

Ingredients:

  • 1 block firm tofu, drained and crumbled

  • 1 cup vital wheat gluten

  • 1 cup cooked legumes (chickpeas, lentils, or black beans)

  • 1/4 cup nutritional yeast

  • 2 tbsp soy sauce or tamari

  • 1 tbsp avocado oil

  • 1 tbsp tomato paste

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1 tsp smoked paprika

  • 1/2 tsp ground cumin

  • 1/2 tsp dried oregano

  • 1/2 tsp black pepper

  • 1/2 cup vegetable broth (or water)


Instructions:

  1. Prepare Tofu and Legumes:

  • Drain and crumble the tofu into a large mixing bowl.

  • Mash the cooked legumes with a fork or potato masher until mostly smooth, leaving some texture. Add to the bowl with the tofu.

  1. Combine Dry Ingredients:

  • In a separate bowl, mix the vital wheat gluten, nutritional yeast, garlic powder, onion powder, smoked paprika, ground cumin, dried oregano, and black pepper.

  1. Mix Wet Ingredients:

  • Add the soy sauce, avocado oil, tomato paste, and vegetable broth to the tofu and legumes mixture. Mix well to combine.

  1. Combine All Ingredients:

  • Gradually add the dry ingredients to the wet mixture. Stir until well combined. The mixture should start to come together and form a dough.

  1. Knead the Dough:

  • Turn the mixture out onto a clean surface and knead for about 5 minutes until it becomes elastic and firm.

  1. Shape and Cook:

  • Divide the dough into desired shapes (patties, sausages, nuggets, etc.). You can bake the pieces.

  • To Bake: Preheat the oven to 350°F (175°C). Place the pieces on a baking sheet lined with parchment paper and bake for 30-40 minutes, flipping halfway through.

  1. Serve:

  • Let the cooked vegan meat cool slightly before serving. Enjoy it in sandwiches, salads, stir-fries, or on its own as a protein-rich snack.


Vegan Meat Alternative_Cooking Method
Vegan Meat Alternative Baking Method

Nutrition Facts (Per Serving):

  • Calories: 150

  • Protein: 18g

  • Carbohydrates: 10g

  • Fat: 4g

  • Fiber: 4g

  • Iron: 3mg

  • Calcium: 100mg


*Note: Nutrition facts are approximate and may vary based on specific ingredients and serving sizes.


Healthy Benefits of the Ingredients:

  • Firm Tofu: Rich in protein, calcium, and iron, tofu is a versatile plant-based protein that supports muscle health and bone strength.

  • Vital Wheat Gluten: High in protein and low in fat, it helps create a meaty texture and provides essential amino acids.

  • Legumes: Packed with fiber, protein, and various vitamins and minerals, legumes support digestive health and provide long-lasting energy.

  • Nutritional Yeast: A great source of B-vitamins, including B12, nutritional yeast adds a cheesy flavor and boosts overall nutrient intake.

  • Avocado Oil: Contains healthy monounsaturated fats that support heart health and provide anti-inflammatory benefits.


Serving Suggestions:

  • Burgers: Use the patties in your favorite burger recipe, adding your favorite toppings like lettuce, tomato, avocado, and vegan cheese.

  • Sausages: Serve the sausage links with sautéed onions and peppers, or slice them into pasta dishes for extra protein.

  • Tacos: Crumble the nugget balls into taco shells, and top with fresh salsa, guacamole, and shredded lettuce for a tasty taco night.

  • Salads: Add the baked pieces to your salads for a protein boost and a satisfying texture.

  • Wraps: Use the patties or sausages in wraps with hummus, fresh veggies, and a drizzle of tahini for a quick and healthy meal.


Recommended Storage:

  • Refrigerate: Store any leftovers in an airtight container in the refrigerator for up to a week.

  • Freeze: For longer storage, freeze the cooked pieces in a single layer on a baking sheet. Once frozen, transfer them to a freezer-safe bag or container. They can be frozen for up to three months.


Creative Meal Ideas:

I've used this versatile vegan meat alternative in many creative meals. Here are some of my favorites:

  • Classic Burger: Topped with all the classic fixings and served with sweet potato fries.

  • Breakfast Sausage: Pan-fried and served alongside tofu scramble and avocado toast.

  • Meatball Subs: Baked nugget balls simmered in marinara sauce and served in a toasted sub roll with melted vegan cheese.

  • Asian Stir-fry: Sausage links sliced and stir-fried with broccoli, bell peppers, and a savory teriyaki sauce.

  • Protein-packed Salads: Mixed with quinoa, roasted vegetables, and a tangy vinaigrette for a hearty salad.



Savory Herb Seasoning for Vegan Nugget Balls:

To take your nugget balls to the next level, try this savory herb seasoning. It adds an extra burst of flavor, making the nuggets even more delicious and versatile.


Ingredients:
  • 1 tbsp olive oil (or avocado oil)

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1 tsp smoked paprika

  • 1/2 tsp dried thyme

  • 1/2 tsp dried rosemary

  • 1/2 tsp dried oregano

  • 1/4 tsp ground black pepper

  • 1/4 tsp salt

  • 1/4 tsp ground cumin

  • 1/4 tsp ground coriander


Instructions:

Mix the Seasoning:

  1. In a small bowl, combine the garlic powder, onion powder, smoked paprika, dried thyme, dried rosemary, dried oregano, ground black pepper, salt, ground cumin, and ground coriander. Mix well.

Season the Nugget Balls:

  1. Place the baked nugget balls in a large mixing bowl.

  2. Drizzle the olive oil (or avocado oil) over the nugget balls.

  3. Sprinkle the seasoning mix evenly over the nugget balls.

  4. Toss the nugget balls gently to ensure they are evenly coated with the seasoning.

  5. Cook in the Pan or Oven:

Pan Method:

  1. Heat a non-stick skillet over medium heat.

  2. Add the seasoned nugget balls to the skillet.

  3. Cook for about 5-7 minutes, turning occasionally, until the nugget balls are golden brown and crispy on all sides.

Oven Method:

  1. Preheat oven to 375 degrees Fahrenheit.

  2. Layer a cookie sheet with parchment paper.

  3. Place nuggets on sheet and season.

  4. Bake for 8 minutes then turn over and bake an additional 5 to 8 minutes till brown.

Serve:

Enjoy the seasoned nugget balls as a snack, in wraps, salads, or as part of a main dish.


This vegan meat alternative is not only nutritious but also incredibly versatile, making it a staple in my kitchen. Try it out and get creative with your meals!


Disclaimer: The nutritional information provided in this recipe is an estimate and may vary depending on the specific ingredients and brands used. Always consult with a qualified healthcare professional before making significant changes to your diet, especially if you have any underlying health conditions or dietary restrictions. The recipe and serving suggestions are intended for informational purposes only and should not be considered as medical or nutritional advice.


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