Share on:


Description
  This delicious combo of chopped vegetables and spices is a great alternative for ground beef in tacos, stews, on top of salads, or anything else you can imagine. Mushrooms are a good plant based source of protein, and I've bumped up the protein content significantly more with the addition of protein powder. Feel free to leave it out, or replace it with any vegan protein powder if you desire

Time
Prep Time: 10 minutes
Rest Time: 2 hours
Cook Time: 20 minutes
Total Time: 2 hours 30 minutes

 Cost
Total Cost: $14.88
Cost per Serving: $2.48
Ingredients
Veggies
- 1 lb (454 g) Frozen cauliflower, thawed ($1.56)
- 8 oz (227 g) Carrots ($0.54)
- 1 medium (110 g) Onion ($0.36)
- 12 oz (340 g) White mushrooms ($2.70)

Nuts
- 1 cup, chopped (117 g) Walnuts ($1.54)
- 6 oz (170 g) Tomato paste, canned ($0.87)

Spices
- 2 tbsp (28 g) Minced garlic ($0.16)
- 2 tbsp (28 g) Low sodium soy sauce ($0.10)
- 2 tbsp (30 g) Dijon mustard ($0.13)
- 1 tbsp (24 g) Marmite ($1.66)
- 1/4 cup (32 g) Chili powder ($0.42)
- 2 tbsp (14 g) Paprika ($0.22)
- 1 tbsp (9 g) Garlic powder ($0.10)
- 2 tsp (6 g) Cumin, ground ($0.10)
- 2 tsp (2 g) Oregano, dried ($0.09)
- 2 tsp (2 g) Thyme, dried ($0.05)
- 2 tsp (5 g) Black pepper, ground ($0.17)

Protein
- 6 scoop (180 g) Whey protein powder, unflavored ($4.04)

Instructions
1.  In a medium bowl, add the walnuts, and cover with water. Let soak for at least 2 hours

2.  Coarsely chop all vegetables (cauliflower, carrots, onion, and mushrooms) in a food processor. Do this in batches, and don't over blend. Add to a large pot or Dutch oven


3.  Cook the veggies on medium heat with occasional stirring until water releases begins to release, about 5 minutes

4.  Meanwhile, coarsely chop the walnuts (discard the soaking water) with the tomato paste until well combined. Don't over blend


5.  Increase heat to high. Continue to mix until most of the water has cooked out, about 10 minutes. Add in your garlic, soy sauce, mustard, marmite, and dried spices. Continue to cook on high for another 5 minutes, or until all the water has cooked out

6.  Turn off heat and add walnut and tomato paste mixture. Mix thoroughly to combine. Mix in your protein powder, season with salt to taste, and enjoy



Nutrition Facts
------------------------------------------
Servings: 6
Calories: 380
------------------------------------------
Total Fat: 17.8g (23 %)
 Saturated Fat: 2.8g (14 %)
 Trans Fat: 0g
 Polyunsaturated Fat: 10.1g
 Monounsaturated Fat: 2.0g
Cholesterol: 68mg (23 %)
Sodium: 699mg (30 %)
Total Carbohydrate: 28.1g (10 %)
 Dietary Fiber: 9.5g (34 %)
 Sugar: 11.3g
Protein: 34.3g (69 %)
------------------------------------------
Vitamin B12: 0.6mcg (26 %)
Vitamin D: 0.1mcg (1 %)
Potassium: 896mg (19 %)
Calcium: 258mg (20 %)
Magnesium: 71mg (17 %)
Iron: 3.8mg (21 %)
------------------------------------------
 Glycemic Index: 31.9
Glycemic Load: 8.9
Sources of Inspiration
https://youtu.be/lDuy_NqW_mQ?si=jJe0ieACdacJtaRD

Alternative Recipe Link (Whisk / Samsung Food)
https://s.samsungfood.com/FTJMu