Vegan, versatile, oat and mushroom “ground beef!” Fast and easy to prepare, it is soy-free, gluten-free, nut-free and only 108 calories per 1/4 lb. One batch makes about 3 pounds.
Happy Meatless Monday, everyone! I’m about to make it happier with a versatile entrée recipe that will make tonight’s dinner a slam dunk.
It’s my second take (here’s my first) on a multi-purpose, vegan ground beef that can be used in a wealth of recipes.
This version, made with oats and mushrooms, is even easier than the first, and every bit as delicious.
Brown it on the stovetop for in pasta dishes, tacos, or sloppy joes.
Roll it into balls of any size for super-simple baked meatballs.
Bake it in a 9×5-inch loaf pan for a perfect, old-fashioned meatloaf (or make mini-meatloaves in a muffin tin–perfect for packed lunches).
Or shape the mixture into patties for your new favorite, 1/4-pound garden burgers (baked, with ease, in about 20 minutes).
In addition to its versatility, delicious flavor and meaty texture, this simple mix is:
*Good source of plant protein (6g per 1/4 pound)
*Very good source of B vitamins
The ingredient list is brief; if you have oats and onions on hand, fresh mushrooms may be the only item you need from the store.
More good news: no sautéing required. Instead, simply bring to a boil 3 and 1/3 cups water with chopped mushrooms, onions, nutritional yeast (I have options in the recipe for omitting or subbing this), and seasonings (garlic powder, dried herb blend such as Italian herbs), salt, pepper, and smoked paprika). Reduce heat and simmer for 1o minutes.
The only remaining ingredient is rolled oats (3 cups worth). For a varied texture to the finished product, I like to coarsely grind half of the oats in a food processor. It’s entirely optional, though, so go with what you prefer or what is easiest on a given day.
Remove the hot mushroom mixture the heat and add the oats/ground oats, stirring until completely combined. Go ahead and taste, adjusting the seasonings as desired.
Allow the mixture to cool completely in the pan, without any additional stirring. The oats will soak up the liquid, resulting in a thick, firm final product:
You can use the “ground beef” immediately, refrigerate for 2 days, or package into smaller portions (e.g., 1/2 pound or 1 pound) and freeze for future meals.
Do not let a lack of herbs and spices prevent you from making the recipe. I used garlic powder and an herb blend for all-around flavors, and smoked paprika for its umami smokiness, but they are, nonetheless, my subjective choices. Use the herbs and spice you prefer or have on hand to make this recipe your own.
As with my previous vegan ground beef recipe, this recipe is free of added fats and oils. You can keep it that way, or add the amount of fat you would like for any given recipe. For example, I like to brown the meat (1 pound/454 g) in 1 or 2 tablespoons of oil, or add the same amount for burgers, meatballs or meatloaf. It’s your choice!
Enjoy the recipe, everyone!Print
Vegan, versatile, oat and mushroom “ground beef!” Fast and easy to prepare, it is soy-free, gluten-free, and nut-free. One batch makes about 3 pounds.
- 3 and 1/3 cups (785 mL) water
- 16 oz (455 g) white mushrooms, chopped (stems included)
- 1 large onion, chopped
- 1/2 cup (40 g) nutritional yeast (see notes for options)
- 1 tablespoon dried mixed herbs (e.g., Italian herb blend or herbes de Provence)
- 1 tablespoon garlic powder
- 1 and 1/4 teaspoons smoked paprika
- 1 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
- 3 cups (270 g) rolled oats, divided (certified GF, as needed)
- In a medium saucepan, combine the water, mushrooms, onion, yeast, herbs, garlic powder, paprika, salt and pepper. Bring to a boil over high heat; reduce heat to low and simmer, uncovered, for 10 minutes. Remove from heat.
- If desired (for a varied texture), coarsely grind half of the oats in a food processor. Add all of the oats to the hot mushroom mixture. Cool completley in pan. Taste; adjust the seasonings as desired. Use immediately or see storage options for future use!
- Storage: Divide the cooled mixture into smaller portions (e.g., half pound or pound). Wrap tightly in plastic wrap. Store in an airtight container in the refrigerator for 2 days or the freezer for up to 6 months. Once thawed, you may need to add a few more tablespoons of oats or ground oats.
- Mushrooms: If you cannot eat mushrooms, consider using an equal amount of chopped eggplant.
- Leaving out the Nutritional Yeast: If you cannot eat yeast, leave It out. Add more oats to make up for its absence or consider using an equal amount of unflavored plant-based protein powder, almond meal, or flaxseed meal.
- For Browning: Cook 1/2 or 1 pound in a large nonstick skillet (optional: add oil to skillet) over medium/medium-high heat for 6 to 8 minutes until browned.
- For Meatballs: Shape 1 pound of meat into 1-1/4 inch (3 cm) balls (about 18 total). Place on a parchment paper lined baking sheet and bake in preheated 375F(190C) oven for 20 to 25 minutes until browned.
- For Burgers: If desired, add fat (e.g., oil of choice) to meat (no more than 2 tablespoons max per pound; add a small amount more oats or oats flour, as needed). Shape 1 pound of meat into 4 patties. Place on a parchment paper lined baking sheet and bake in preheated 375F(190C) oven for 18 to 23 minutes until browned.
- For Meatloaf: Shape 2 pounds of meat into a loaf. Place in a parchment paper lined 9×5-inch (22.5 x 12.5 cm) loaf pan. Bake in preheated 375F(190C) oven for 45 to 50 minutes until browned (If desired, brush top of loaf with barbecue sauce or ketchup during last 15 minutes of baking).
- Category: Entree
- Serving Size: 1/4 lb (114 g)
- Calories: 108
- Sugar: 2.2 g
- Sodium: 196.1 mg
- Fat: 1.7 g
- Saturated Fat: 0 g
- Carbohydrates: 18.5 g
- Fiber: 3.6 g
- Protein: 6 g
- Cholesterol: 0 mg