Vegan Hamburger Helper
User Reviews
5
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Prep Time
20 mins
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Cook Time
15 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
Description
This Vegan Hamburger Helper uses soy curls soaked in vegetable broth and seasoned with cumin, garlic, and onion powders as a plant-based substitute for ground meat. After rehydrating, the soy curls are browned in a pan, then pulsed into a ground texture in a food processor.
Pasta is cooked directly in vegetable broth until almost al dente, absorbing flavor in the process. Excess broth is left in the pan to help the soy curl mixture incorporate into the pasta. A creamy vegan cheese sauce is prepared in a blender using soaked cashews, nutritional yeast, apple cider vinegar, yellow mustard, and smoked paprika for tang and depth.
Once combined, the dish presents a savory, comforting pasta with a rich texture from the cheese sauce and chewy, flavored soy curls mimicking ground meat. It is best served fresh but can be refrigerated and reheated with additional broth or plant milk to maintain the sauce consistency. Using low sodium broth controls saltiness, and slightly undercooking the pasta helps it finish cooking as it absorbs the sauce.
Ingredients
For the "Meat"
- 4 ounces soy curls about half a Butler's bag of curls or 2.5 cups
- 2.5 cups vegetable broth low sodium
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
For the Pasta
- 3.5 cups vegetable broth low sodium
- 1.5 cups cavatappi pasta or macaroni
For the "Cheese"
- ½ cup cashew nuts raw
- 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 salt 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.
Notes
- Use the bottom half of the soy curl bag as it is more broken up and easier to pulse.
- Ensure soy curls are fully covered by liquid when soaking; add extra water if necessary.
- Opt for low sodium broth to avoid an overly salty dish or dilute with water if unavailable.
- Cook pasta al dente, as it will continue softening in the sauce.
- If the dish is too liquid after mixing, excess broth will absorb during cooling.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat gently on the stove, adding broth or plant milk to loosen the sauce if needed.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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