I’ve been working on an easy to make gluten free meat substitute for some time. I was picky though, I wanted it to be meaty but free of soy as well as 100% plant based whole foods.
I tried walnuts by itself first and it was incredible, but very expensive.
I tried cauliflower by itself and it felt like it was lacking.
One night I was nearly asleep and I sat up in bed and said, “mushrooms,” of course. My husband looked at me as he normally does with curiosity and questioning but I quickly went back to sleep. The next day I was in my kitchen working on this recipe and I’ve been so happy I’ve already used it in other recipes I have coming soon.
I made this in a cast iron and do not use any oil.
Choose a good pan so that you can cook it without sticking, if things stick add some water to help.
This recipe is or the ground crumble that is used in any recipe that calls for ground soy, beef or turkey. It’s great in tacos, lasagna, stuffed peppers and many more dishes.
Better yet it’s freezer friendly meaning you can make up a big batch and freeze it to use in your meal plans all month long. This recipe is a busy vegan’s dream because you will always be sure to get a healthy helping of veggies with the savory meaty dish.
Cauliflower is also a cruciferous vegetable making it rich and vitamins and minerals like K, and it is recommended to have at least 1 daily serving of cruciferous vegetables such as broccoli, cauliflower, brussel sprouts or bok choy.
Make this for your kids or picky dad and I promise they won’t miss the meat in their Meatless Monday.
Vegan Ground Crumble Recipe
Soy free – Gluten free
Whole Foods Plant Based
½ cup (100 g) walnuts
1 head of cauliflower
17 (250g) button mushrooms
2 t paprika
4 cloves garlic
1 t cumin
1 t thyme
1 t oregano
2 T peanut butter
2 blended tomatoes, no added water
salt and pepper to taste
Separately, chop or use a food processor to break up the walnuts, cauliflower and mushrooms.
You can mix them together, but it’s best to chop them separately to get a better texture.
The size of your chop will make your mean more or less crumbly. All textures are great though!
Mix the chopped veggies with all the spices except the peanut butter and tomato paste.
Heat a cast iron or other large heavy bottomed skillet.
When very hot add the peanut butter, minced garlic and tomato puree.
Mix quickly for 1 minutes until there is a good slurry on the bottom of the pan. Add all the vegetables and mix until well covered.
The veggies should release their own water but if things begin to stick add a splash of water where and as needed.
Add salt and pepper to taste.
Cook until browned and no longer watery.
Enjoy as tacos, over pasta or in other recipes that call for ground meat.