Though there are quite a number of excellent plant-based meat alternatives on the market, with more appearing all the time, vegan “beefy” crumbles are so very easy to make from scratch. Case in point, Italian-flavored vegan beef-less ground made with bulgur and/or quinoa. As a bonus, this recipe is also quite budget-friendly.
If you prefer to use quinoa, red quinoa is a nice choice, though the more common tan variety works well too. I enjoy using a 50-50 combination of bulgur and quinoa, which results in a terrific melding of texture and protein. For an extra protein boost, there’s also an optional addition of hemp seeds.
To give the crumbles plenty of Italian flavor, I simply use a good-quality marinara sauce rather than having to add a million ingredients! Tomato-basil, garden vegetable, or mushroom are all great choices, but feel free to use your favorite vegan variety.
These crumbles are perfect for:
- topping pasta
- topping pizza
- hero or other sandwich filling
For sandwiches, line the bottom of a hero roll (or any kind of roll you prefer) with baby spinach or other tender greens. Dollop on some of these beef-less crumbles (hot from the pan), and melt some vegan mozzarella over them in the oven or toaster oven. Cover with top of the hero roll or enjoy open face.
To turn this into a vegan Bolognese sauce, add about a half cup of nondairy milk before tossing with pasta. Or, just use as is for topping your favorite kind of pasta.
Serving Size: 1
Amount Per Serving:Calories: 160 Total Fat: 2g Saturated Fat: 0g Trans Fat: 0g Unsaturated Fat: 2g Cholesterol: 0mg Sodium: 49mg Carbohydrates: 9g Net Carbohydrates: 0g Fiber: 2g Sugar: 1g Sugar Alcohols: 0g Protein: 2g