Vegan Hamburger Helper
User Reviews
5.0
36 reviews
Excellent
-
Prep Time
20 mins
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Cook Time
20 mins
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Total Time
35 mins
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Servings
4 Servings
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Calories
354 kcal
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Course
Main Course
Vegan Hamburger Helper
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Ground soy curls, cheese sauce and macaroni make this the best vegan hamburger helper you'll ever try!
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Ingredients
For the "Meat"
- 4 ounces soy curls about half a Butler's bag of curls or 2.5 cups
- 2.5 cups low sodium vegetable broth
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
For the Pasta
- 3.5 cups low sodium vegetable broth
- 1.5 cups cavatappi pasta or macaroni
For the "Cheese"
- ½ cup raw cashews
- ⅔ cup water
- 2 tablespoons nutritional yeast
- 1 tablespoon apple cider vinegar
- 1 teaspoon yellow mustard
- 1 teaspoon hot sauce optional, but recommended
- ¾ teaspoon sea salt
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika
Instructions
- Combine all the "meat" ingredients in a bowl and mix well. If the soy curls are not completely covered, add a little water to cover them. Let that soak for 15 minutes, and then drain in a colander.
- Meanwhile, add all the cheese sauce ingredients to a blender and process until smooth. Set aside.
- Heat a deep nonstick pan over medium heat and once hot, squeeze the excess moisture from your soy curls over your kitchen sink and place them in the pan. Sauté for 3-5 minutes until browned, adding a splash of water or oil if needed to prevent sticking. Then transfer the soy curls to your food processor to pulse into a uniform ground and set aside.
- Wipe out the same pan and add 3.5 cups of broth and bring to a low boil. Then add the pasta and simmer until al dente, stirring often. Approx. 10 minutes.
- If you have a little extra broth once your pasta is cooked, no need to drain. Add the ground soy curls to the pan and give it a mix to absorb some of the excess broth. Then pour the cheese sauce on top, mix well and serve.
Equipments used:
Notes
- Since the soy curls are being ground up, feel free to use the bottom half of your bag that tends to be broken up.
- Make sure the soy curls are completely covered by liquid in order to rehydrate them. If needed, add some extra water to the bowl to cover them.
- Emphasis on low sodium broth for this one, to prevent the dish from being too salty. If you do not have low salt broth, use a 50/50 mix of broth and water.
- Make sure not to overcook your pasta. In fact, a little undercooked (or al dente) is best since it will continue to soften as it absorbs the excess broth.
- If your vegan hamburger helper is a little liquidy once everything is mixed in, don't worry. Any excess liquid will quickly absorb as it starts to cool.
- This dish is best enjoyed straight away, but leftovers will keep refrigerated in a sealed container for up to 3 days.
- Reheat on stove top with a little extra broth or plant milk to loosen and rehydrate.
Nutrition Information
Show Details
Calories
354cal
(18%)
Carbohydrates
47g
(16%)
Protein
25g
(50%)
Fat
8g
(12%)
Sodium
982mg
(41%)
Potassium
339mg
(10%)
Fiber
9g
(36%)
Sugar
7g
(14%)
Vitamin A
132IU
(3%)
Vitamin C
1mg
(1%)
Calcium
115mg
(12%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 354 kcal
% Daily Value*
| Calories | 354cal | 18% |
| Carbohydrates | 47g | 16% |
| Protein | 25g | 50% |
| Fat | 8g | 12% |
| Sodium | 982mg | 41% |
| Potassium | 339mg | 7% |
| Fiber | 9g | 36% |
| Sugar | 7g | 14% |
| Vitamin A | 132IU | 3% |
| Vitamin C | 1mg | 1% |
| Calcium | 115mg | 12% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
36 reviews
Excellent
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