Epic Plant-based Mince (Healthy Ground “Beef”) (gluten-free; oil-free)
A nutritious ground “beef” substitute made with vegetables, mushrooms, beans, and loads of seasonings to healthify your favorite dish. It’s the perfect blend of substance, texture, nutrition, and flavor. Naturally gluten-free, plant-based, and oil-free!
Equipment
- food processor
- stovetop
Ingredients
Mince Ingredients
- 1 cup pepitas or walnuts***
- ¼ cup sun-dried tomatoes julienned (preferably dry, not in oil)
- 8 oz baby bella mushrooms
- 1 onion quartered
- 2 carrots
- 1 celery
- 3 cloves of garlic minced (1 Tbsp)
- 1 cup cooked kidney beans
- ½ cup cooked beet sliced
- salt and pepper to taste optional
Seasoning Blend (Optional):
- 1 Tbsp soy sauce
- 1 Tbsp vegan Worcestershire sauce**
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp smoked paprika
- ½ tsp black pepper
- ½ tsp poultry seasoning
- ½ tsp liquid smoke
Instructions
- In a food processor with s blade, pulse the pepitas (or walnuts) and sun-dried tomatoes. Transfer to a bowl and set aside.
- Using the shredding attachment, shred the mushrooms, onion, carrot, celery, and garlic in the food processor.
- Sauté the mushrooms-onion-carrot-celery-garlic medley in a large skillet over medium-high heat until soft and tender, about 7-10 minutes.
- Back in the food processor, pulse the beet and beans until roughly diced. Stir the beet-bean mixture and pulsed pepita-tomato mixture with the sautéed vegetables. Add in the optional seasonings, if using. Sauté 2-3 more minutes. Remove from heat.
- If you want a more combined consistency, transfer the mince to the food processor once more. Pulse until fully incorporated, but with a bit of texture. Do not over-process. (If your food processor is smaller, you may need to work in batches.
- Once cool, transfer to an air-tight container (or two) and refrigerate up to 1 week or freeze for up to 3 months. Thaw fully before use.
- This plant-based mince can be used in most recipes calling for ground beef. Use 2 cups of plant-based mince per 1 pound of ground beef.
Notes
* This recipe uses either 1 cup texturized vegetable protein (TVP) or butler soy curls. If you are unable to enjoy soy, substitute with an additional 1 cup cooked/rinsed beans plus 1 cup walnuts – but please omit the broth since the beans do not need to be rehydrated. Pulse in the food processor with the remaining ingredients until a course mixture forms. Do not over-process.
** Lord Sandy’s makes a great vegan Worcestershire sauce.
*** If you need to or want to avoid beans, you can substitute with chopped walnuts.
** Lord Sandy’s makes a great vegan Worcestershire sauce.
*** If you need to or want to avoid beans, you can substitute with chopped walnuts.