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Vegan Oat and Mushroom Ground Beef {Gluten-Free, Soy-Free, Nut-Free}


  • Author: Camilla
  • Prep Time: 10 mins
  • Cook Time: 10 mins
  • Total Time: 20 mins
  • Yield: 3 lbs (1.36 kg) 1x

Description

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.


Scale

Ingredients

  • 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)

Instructions

  1. 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.
  2. 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!

Notes

  • 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

Nutrition

  • 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