Description
I'm not vegan, I'm just trying to get through my 4 lb bag of Vital Wheat Gluten without baking enough bread to feed an entire village. This meatless protein option isn't some ultraprocessed fake meat. It's a great way to mix it up, and can be used in any way you would typically use ground meat. Mix it into a rice and vegetable bowl, serve a sauce over it with vegetables, make tacos, the possibilities are endless.
Time
Prep Time:
15 minutes
Cook Time:
45 minutes
Total Time:
1 hour
Cost
Total Cost:
Cost per Serving:
$1.04
Ingredients
Serving(s)
- 1 cup Vital wheat gluten
- 7 tbsp Nutritional yeast
- 2 tsp Chili powder
- 2 tsp Paprika
- 1 tsp Onion powder
- 1 tsp Black pepper, ground
- 1/2 tsp Salt
- 3/4 cup Low sodium vegetable broth
- 2 tbsp Low sodium soy sauce
- 4 cup Water
Instructions
Cook Mode Off: Prevents screen dimming
- In a large bowl, combine together dry ingredients - vital wheat gluten, nutritional yeast (or grated cheese), chili powder, paprika, onion powder, black pepper, and salt
- In a mason jar, add the broth and soy sauce, cover, and shake. In place of 3/4 cup vegetable broth, you can use 3/4 cup water + 3/4 tsp bouillon powder. Pour into the dry bowl, and mix to form a dough
- Knead in the bowl for a few minutes, or until the dough becomes elastic. Shape into a large ball
- In a large pot, bring water to a boil. Here, I used broth, and it was too salty. Don't make the same mistake, cook it in water
- Break the dough into smaller "meat" balls, so that way they're submerged in the pot. Reduce to medium heat, cover, and cook for about 45 minutes, mashing occasionally with a wooden spoon. Most of the water will have cooked off
- When done cooking, remove from the pot and let it cool. You should now have a ground meat substitute that can be used in place of meat in most recipes
Nutrition Facts
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Servings: 4
Calories: 185
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Total Fat: 1.1g (1 %)
Saturated Fat: 0.2g (1 %)
Polyunsaturated Fat: 0.5g
Monounsaturated Fat: 0.1g
Cholesterol: 0mg (0 %)
Sodium: 652mg (28 %)
Total Carbohydrate: 11.2g (4 %)
Fiber: 3.6g (13 %)
Net Carbs: 7.6g
Total Sugar: 0.7g
Added Sugar: 0.0g (0%)
Protein: 33.4g (67 %)
Total Fat: 1.1g (1 %)
Saturated Fat: 0.2g (1 %)
Polyunsaturated Fat: 0.5g
Monounsaturated Fat: 0.1g
Cholesterol: 0mg (0 %)
Sodium: 652mg (28 %)
Total Carbohydrate: 11.2g (4 %)
Fiber: 3.6g (13 %)
Net Carbs: 7.6g
Total Sugar: 0.7g
Added Sugar: 0.0g (0%)
Protein: 33.4g (67 %)
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Vitamin B12: 33.78mcg (1408 %)
Vitamin D: 0mcg (0 %)
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Calcium: 94mg (7 %)
Iron: 3.52mg (20 %)
Magnesium: 24mg (6 %)
Potassium: 338mg (7 %)
------------------------------------------Vitamin B12: 33.78mcg (1408 %)
Vitamin D: 0mcg (0 %)
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Calcium: 94mg (7 %)
Iron: 3.52mg (20 %)
Magnesium: 24mg (6 %)
Potassium: 338mg (7 %)
Glycemic Index:
33.8
Glycemic Load:
5.2
Sources of Inspiration