Vegan Mince, the Ultimate Recipe

A HEALTHY & DELICIOUS MINCE MEAT ALTERNATIVE 

Mince meat and vegan ‘meat’ products in general are quite hard to replicate. Store-bought varieties often contain artificial ingredients (including preservatives), while a simple bean patty may not quite hit the spot. This recipe conveys all those meaty, umami tastes and textures, but in a relatively healthy format.

You don’t have to compromise on flavour or health. This may just be the ultimate vegan mince recipe…

By combining the texture of lentils with the meaty flavours of cooked mushrooms, walnuts, soy and worcestershire sauce, a truly meat-like end product is achieved. You can have your mince, and eat it too; all without the chemical additives of store-bought, lab-generated varieties. Some points to note;

• A highly versatile end product – use it in pastas, pastries, bakes and more
• Lentils are high in protein, iron and polyphenols
• Great umami (savoury and meaty) tastes and textures

THE HEALTH BENEFITS OF LENTILS

Much like meat itself, lentils are a rich source of protein and iron. Perfect for vegans, this nifty little legume will keep you feeling full and satiated all day long. They’re also high in fiber, aiding in digestive health and weight management. Magnesium and folic acid in lentils improves stress levels as well as heart health. Its high calcium content means that it is beneficial to bone development.

Perhaps, most importantly, lentils are an excellent source of polyphenols. These are micro-nutrients that fight against detrimental agents in the body – everything from toxins and radiation, through to cancers. Packed with antioxidants, polyphenols are associated with long-lasting health benefits and general well-being. Find out more about the benefits of lentils here.

HOW TO COOK YOUR LENTILS

Cooking lentils can be quite touch and go. The ratios are generally 1/2 (lentils to water), with a cooking time of approximately 15 minutes. However, I prefer to cook them longer and find myself adding much more liquid. For this particular recipe, we recommend; 1 cup dried lentils and 3 cups of vegetable stock, cooking for at least 30 minutes. The stock is used to impart a rich and salty flavour on the lentils. To save time, canned lentils could be used. However, these are often quite al dente and may require additional cooking. It is imperative to check on the lentils every 5-10 minutes, ensuring they don’t stick to the bottom on the pot. Taste them. If too chewy, add more liquid and cook them for longer. The optimal result is a soft lentil, but with a bit of texture.

ON TO THE MUSHROOM MIXTURE

Next, it’s on to the second component of the vegan mince – the salty, umami flavours. Start by placing 1 cup walnuts into a food processor. Blitz until it reaches a bread-crumb consistency. Then add 1 small punnet (approximately 250g) of white button mushrooms and process again. The desired texture here is a thick, sticky paste. Then, heat a pan with a few tablespoons of olive oil and add 1/2 large diced onion and 2 cloves of crushed garlic. Fry until soft and translucent. Next, add the mushroom mixture to the pan and cook for an additional 15 minutes or so. You may need to add more oil and/or cook for longer. Try to get some charred areas to get that extra umami flavour! The end result here should be a rich, dark brown colour, with the mixture reducing in volume by about 1/3.

If you don’t have a food processor, you can finely chop up the nuts and mushrooms, combining them in a bowl.

COMBINE & ADD THOSE SALTY FLAVOURS

Once the mushroom mixture and lentils are cooked, it’s time to combine them. Empty the legumes into the pan (with the heat reduced to a simmer) and mix well. Next, add 2 teaspoons soy sauce, 2 teaspoons worcestershire sauce and 1-2 teaspoons dried oregano. We love that herby taste, so choose to add more. Combine and allow it to simmer for an additional 5-10 minutes. Soy and worcestershire sauce have that distinctly ‘umami’ flavour – rich, savoury and complex, with the later adding some subtle tartness. Finish by adding salt and pepper to taste.

VERSATILE VEGAN MINCE, READY FOR ANY APPLICATION

The best part about your vegan mince, it can be used for just about anything. Try it in our delicious Lentil Bolognese. Layer the bolognese sauce with pasta sheets and bechamel for a pant-based, ‘meaty’ lasagne. Layer it with fried eggplant and white sauce for that perfect vegetarian moussaka, or even mashed potatoes for a hearty cottage pie. Stuff it into ravioli or into pastry. Make a vegan pie. Form it into balls or into patties for the best Lentil Burgers. The options are endless really…

The vegan mince can be stored in your fridge for up to 1 week, or longer in the freezer (up to 3 weeks). It is recommend that you use it within a few days for optimal results. Once incorporated into your favourite mince meat dish, you’ll never go back. The chewy texture of the lentils, umami flavours of the mushrooms, soy and worcestershire sauce, and the richness of the nuts create something truly special. Packed with legumes and vegetables, this is certainly a healthier, plant-based option compared to store-bought alternatives. And it is undoubtedly a kinder option compared to the ‘real thing’.

Vegan Mince, the Ultimate Recipe

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The Zest Kitchen

Category

Basics

Prep Time

1 hour

Vegan mince recipe, containing cooked lentils, mushrooms, walnuts and a selection of 'umami' flavours, such as soy sauce and worchestire sauce. This versatile plant-based meat mixture can be used in pasta sauces, lasagna, bakes, for burger patties and so much more.

Servings: 8

Serving Size: 1 Serving

Ingredients

• 1 cup dried lentils (2 cups cooked lentils)
• 2-3 cups vegetable stock
• 1 small punnet (250g) button mushrooms
• 1 cup walnuts
• 1/2 large white onion (or 1 small onion)
• 2 cloves garlic
• 2-3 tablespoons olive oil
• 2 teaspoons soy sauce
• 2 teaspoons worcestershire sauce
• 1-2 teaspoons dried oregano
• Salt & Pepper to taste

Instructions

1. Mix up 2-3 cups of vegetable stock. Add to 1 cup of dried lentils and place on the boil for approximately 30 minutes. Check and stir every 5-10 minutes, add more stock if necessary.
2. Put 1 cup of walnuts into a food processor and grind into fine crumbs. Add 250g mushrooms and blitz into a sticky paste.
3. Finely chop 1/2 large onion and 2 cloves garlic. Fry in a pan with olive oil until soft and translucent.
4. Place the mushroom mixture in the pan and fry for approximately 15 minutes. You may need to add more oil. Cook until it is a rich brown colour with some charred areas.
5. Once the lentils are cooked, add them to the pan and combine well with the mushroom mixture.
6. Add 2 teaspoons soy sauce, 2 teaspoons worcestershire sauce and 1-2 teaspoons dried oregano. Combine and cook for a further 5-10 minutes.
7. Add salt & pepper to taste. Your vegan mince is now ready for just about any application. Enjoy!

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https://thezestkitchen.com/vegan-mince