Vegan Ground "Beef" (Gluten-Free, Oil-Free)
User Reviews
5
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Prep Time
20 mins
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Cook Time
20 mins
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Total Time
40 mins
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Servings
4 servings
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Calories
225 kcal
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Course
Main Course
Vegan Ground "Beef" (Gluten-Free, Oil-Free)
Description
The recipe starts by soaking soy curls in vegetable broth to rehydrate them, then dry sautéing with chopped onion, mushrooms, and garlic. Smoked paprika adds a smoky note. This mixture is combined in a food processor with sunflower seeds, nutritional yeast, and seasonings before pulsing to a ground meat texture. Tamari and apple cider vinegar add umami and acidity, enhancing flavor balance.
Returning to the pan, a brief sauté with a corn starch slurry thickens the mixture, creating a cohesive vegan ground beef substitute. The mushrooms contribute moisture and earthiness, while sunflower seeds add a nutty depth and texture.
This plant-based ground beef substitute suits recipes calling for ground meat and is naturally gluten-free provided the tamari and broth are gluten-free certified. It also does not rely on oils.
Batch size serves about 3 to 4 people, with options to freeze leftovers for up to two months. Those avoiding mushrooms can increase soy curls or use cauliflower rice instead. Lentils may be used as a soy-free alternative with adjustments.
Ingredients
- 4 ounces soy curls or sub 1⅓ cups TVP, dry, half of a bag
- 1¼ cups vegetable broth
- 1 large onion chopped
- 8 ounces baby bella mushrooms or portobello mushrooms, sliced
- 4 large cloves garlic minced
- 1½ teaspoons smoked paprika
- ½ cup sunflower seeds walnuts create a darker "beef" color, raw or walnuts
- 2 tablespoons nutritional yeast
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ¼ teaspoon salt fine sea salt
- black pepper to taste
- 2 teaspoons apple cider vinegar
- 2 tablespoons tamari
For final saute:
- 1 tablespoon corn starch or arrowroot
Instructions
- Preheat a large saute pan over medium heat.
- Place soy curls in a large bowl and cover with the broth. Let them soak for 10 to 15 minutes. After soaking, reserve ¼ cup of the broth, and drain the rest. Lightly squeeze the soy curls to remove excess moisture, then set aside.
- In the preheated pan, dry sauté the onion and mushrooms until softened, about 10 minutes. Add the garlic, rehydrated soy curls, and smoked paprika, and cook until the soy curls are heated through, about 5 minutes. Remove from heat.
- In a large food processor combine the nuts or seeds, nutritional yeast, onion powder, garlic powder, salt and pepper. Pulse until the nuts/seeds are chopped. Spoon the soy curl mixture into the food processor and drizzle with vinegar and tamari. Pulse 7 or 8 times or until it resembles ground meat.
- Return the mixture to the same sauté pan, and cook over medium heat for 3 to 4 minutes, stirring occasionally.
- Dissolve the corn starch in the reserved ¼ cup broth. Pour into the pan and continue to cook for 3 to 4 minutes. It should now look more moist, slightly clumpy, and lightly browned. Taste and adjust salt and pepper as desired. Enjoy vegan ground beef as is, or use in other recipes.
Notes
- The recipe yields 3 to 4 servings depending on appetite and dish.
- Store cooked vegan ground beef in the refrigerator for up to 5 days; it reheats well on stovetop or microwave.
- Freeze leftovers for up to 2 months; thaw overnight in the refrigerator before reheating.
- Ensure broth and tamari are certified gluten-free for gluten-free needs.
- For soy-free version, consider brown or black lentils though not tested here.
- If avoiding mushrooms, increase soy curls by about 1 cup or substitute with cauliflower rice for volume.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 225 kcal
% Daily Value*
| Calories | 225kcal | 11% |
| Carbohydrates | 16g | 5% |
| Protein | 18g | 36% |
| Fat | 11g | 17% |
| Cholesterol | 0mg | 0% |
| Fiber | 6g | 24% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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