Cut the oil but not the flavor or protein with my Healthier High Protein Beefless Crumbles!
One of my favorite things to do is remake restaurant menu items, celebrity chef recipes, or favorite products into healthier, plant-based versions without compromising on taste. Today, I’m excited to share a recipe for Healthier High Protein Beefless Crumbles. This oil-free, vegan, whole food plant-based recipe is a perfect alternative to the Gardein Ultimate Plant-Based Ground Be’f Crumbles or the Gardein ground be'f.
Why Choose Healthier Ingredients?
Conventional beefless crumbles like Gardein’s often contain ingredients such as canola oil, palm oil, caramel color, yeast extract, and various forms of wheat gluten. While these ingredients help create a meat-like texture and flavor, they aren't the healthiest choices. My recipe, on the other hand, focuses on whole foods and avoids processed additives, making it a cleaner, more nutritious option!
Learn how to make this recipe
Tips and Tricks
Mushroom Variety: You can use any type of mushrooms you prefer. Cremini or portobello mushrooms add a richer flavor.
Season to Taste: Feel free to adjust the seasonings to your preference. Add a pinch of black pepper or a dash of cumin for an extra kick.
Storage: These crumbles can be stored in an airtight container in the refrigerator for up to five days or frozen for longer storage.
Creative Ways to Use Your Beefless Crumbles
These versatile crumbles can be used in numerous dishes. Here are a few ideas:
Tacos: Fill your favorite tortillas with these crumbles, fresh salsa, avocado, and greens.
Spaghetti Bolognese: Mix the crumbles with your favorite marinara sauce and serve over whole grain or gluten-free pasta.
Stuffed Peppers: Combine the crumbles with rice and veggies, then stuff into bell peppers and bake until tender.
Chili: Use the crumbles as a base for a hearty, protein-packed chili.
Shepherd’s Pie: Layer the crumbles with veggies and top with mashed potatoes for a comforting classic.
What is TVP?
Textured Vegetable Protein (TVP) is a highly nutritious soy product used as a meat substitute in various dishes. It’s made from defatted soy flour that has been cooked under pressure and then dried, creating a product that can be rehydrated and used in place of ground meat. TVP is known for its high protein content, versatility, and ability to absorb flavors, making it a popular ingredient in vegan and vegetarian cooking.
History of TVP
TVP was invented in the 1960s by the company Archer Daniels Midland (ADM). The food was developed as a way to create a high-protein, cost-effective meat substitute using soybeans, which are abundant and inexpensive. TVP quickly gained popularity in the food industry and among consumers looking for plant-based protein alternatives.
Is TVP Healthy?
TVP can be a healthy addition to a balanced diet, particularly for those following a plant-based lifestyle. Two questions we want to ask ourselves when considering whether something is "healthy" are 1) what are my goals, and 2) as compared to what? My goal is to reduce the risk of heart disease, type 2 diabetes and certain types of cancer, add more plant foods, and fiber, and reduce the amount of oils. TVP is a much better choice than ground beef which contains 243 calories per 3.5 oz uncooked, 17 g protein, but also 19 g total fat, 7 g saturated fat, 68 mg cholesterol, and no fiber.
Oh yes, and bonus, TVP doesn't subject animals to the factory farming system, and is less resource intensive for the planet.
Here are some key health aspects of TVP:
High Protein Content: TVP is an excellent source of protein, making it a great meat substitute for vegetarians and vegans. A typical serving can contain around 12-15 grams of protein.
Low in Fat: TVP is naturally low in fat, particularly saturated fat, which makes it a heart-healthy option.
Fiber-Rich: It contains dietary fiber, which aids in digestion and helps maintain a healthy gut.
Versatile and Flavor Absorbent: TVP absorbs the flavors of the spices and sauces it's cooked with, making it adaptable to a variety of recipes.
Healthier High Protein Beefless Crumbles (Oil-Free, Vegan, Plant-based)
Makes about 8 cups
Ingredients
1 onion chopped finely
2-3 cloves garlic, minced
1 10 oz container mushrooms, chopped finely
1 container PLANTSTRONG veggie broth (2 cups)
3 tablespoons low sodium soy sauce (or Tamari or Liquid Aminos for gluten-free)
1 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
3 1/4 cups organic textured vegetable protein
Directions
1. Lay out your prepped ingredients. Heat a large skillet over medium-high heat. Add the onions and dry sauté for 3-5 minutes; add the garlic and sauté 1 minute; add the mushrooms and cook down until the vegetables are softened and most of the water from the mushrooms simmered off.
2. Add PLANTSTRONG broth, soy sauce, paprika, garlic powder, and onion powder. Bring to a simmer and add the TVP and stir well. Continue to stir until all the excess liquid is absorbed.
Nutrition Information
Makes about 8 cups
Serving size 1 cup (although usually 3/4 cup is PLENTY of a serving)
Calories198
Total fat .7 g
Cholesterol 0 g
Sodium 256 mg
Total Carbohydrates 22.1 g
Dietary Fiber 10 g
Sugar 9.8 g
Added Sugars 0 g
Protein 28.7 g
Calcium 13%
Iron 28 %
Potassium 1454 mg
Vitamin A 13%
Vitamin C 2 %
Values based on a 2000 calorie diet
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