Versatile vegan mushroom ground beef ! It is frugal, soy-free, gluten-free, nut-free, high protein, and only 108 calories per 1/4 lb. One batch makes about 3 pounds.
Vegan Ground Beef made with Oats & Mushrooms
Happy Meatless Monday, everyone! I’m about to make it happier with a versatile entrée recipe that will make tonight’s dinner a slam dunk.
It’s my second take (here’s my first) on a multi-purpose, vegan ground beef that can be used in a wealth of recipes.
This version,made with oats and mushrooms, is even easier than the first, and every bit as satisfying.
How Can I Use this Plant-Based Meat?
You’ll be able to make a plethora of dishes with this one recipe because it is so versatile!
(1) Brown it
Brown it on the stovetop for in pasta dishes, tacos, or sloppy joes.
2. Make meatballs
Roll it into balls of any size for especially-plain baked meatballs.
3. Shape & bake into meatloaf
Bake it in a 9×5-inch loaf pan for a reliable, old-fashioned meatloaf (or make mini-meatloaves in a muffin tin–reliable for packed lunches).
4. Create some solid burgers
Or shape the mixture into patties for your new go-to, 1/4-pound garden burgers (baked, with ease, in about 20 minutes).
Nutritional Highlights of Oat Mushroom Ground Beef
In addition to its versatility, satisfying flavor and meaty texture, this plain mix is:
- Vegan
- Soy-Free
- Nut-free
- Gluten-free
- A good source of plant protein (6g per 1/4 pound)
- A very good source of B vitamins
The ingredient list is brief. If you have oats and onions on hand, fresh mushrooms may be the only item you need from the store.
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.
The ingredients for this plant-based ground beef are minimal, as well as readily available and affordable.
- white mushrooms, chopped (stems included)
- rolled oats (certified GF, as needed)
- large onion
- nutritional yeast (see notes in recipe card for options)
- dried mixed herbs (e.g., Italian herb blend or herbes de Provence)
- seasonings (garlic powder, smoked paprika, salt, ground black pepper)
How to Make Vegan Mushroom Ground Beef
Note that the complete instructions are also in the recipe card below.
More good news: no sautéing is required to make this plant-based ground beef alternative!
Step One: Boil and Simmer the Mushrooms and Onions
In a large saucepan, combine 3 and 1/3 cups water, the chopped mushrooms, chopped onions, nutritional yeast (I have options in the recipe for omitting or subbing this), and seasonings (garlic powder, dried herb blend, salt, pepper, and smoked paprika).
Bring the mixture to a boil over high heat. Next, reduce the heat to low and simmer,uncoveredfor 10 minutes.
Important Tip:Be sure to simmer the mixture uncovered.This allows a significant amount of the liquid to evaporate. The mixture will be too soupy if the mixture is left covered.
Step Two: Add the Oats
Option: Grind Half of the Oats
For a varied texture to the finished product, I like to coarsely grind half of the oats in a food processor. It is entirely optional, though, so go with what you prefer or what is easiest on a given day.
Remove the hot mushroom mixture from the heat and add all of the rolled oats (unground, or half ground, half plain). Stir until completely combined. Go ahead and taste, adjusting the seasonings as desired.
Step Three: Cool Completely
Allow the mixture to cool completely in the pan (uncovered), without any additional stirring. The oats will soak up the liquid, resulting in a thick, firm final product that you can break up into pieces (e.g., for “browning”).
Do not skip this step! It is important for the final texture of this plant-based ground beef.
Use Immediately or Store for Future Uses
You can use the “ground beef” immediately, refrigerate for 2 days, or package into smaller portions (e.g., 1/2 pound or 1 pound) and freeze for future meals.
Vary the Flavors to Suit Your Tastes
Do not let a lack of herbs and spices prevent you from making the recipe. I used garlic powder and an herb blend for all-around flavors, and smoked paprika for its umami smokiness, but they are, nonetheless, my subjective choices.
Use the herbs and spice you prefer or have on hand to make this recipe your own.
Oil-Free, or Add Oil if You Like
As with my previous vegan ground beef recipe, this recipe is free of added fats and oils.You can keep it that way, or add the amount of fat you would like for any given recipe.
For example, I like to brown the meat (1 pound/454 g) in 1 or 2 tablespoons of oil, or add the same amount for burgers, meatballs or meatloaf. It’s your choice!
Different Methods for Cooking Vegan Mushroom Ground Beef
(1)For Browning
Cook 1/2 or 1 pound in a large nonstick skillet (optional: add oil to skillet) over medium/medium-high heat for 6 to 8 minutes until browned. Break up with the back of a spoon or spatula to brown into pieces.
(2)For Meatballs
Shape 1 pound of meat into 1-1/4 inch (3 cm) balls (about 18 total). Place on a parchment paper lined baking sheet and bake in preheated 375F(190C) oven for 20 to 25 minutes until browned.
(3)For Burgers
If desired, add fat (e.g., oil of choice) to meat (no more than 2 tablespoons max per pound; add a small amount more oats or oats flour, as needed). Shape 1 pound of meat into 4 patties. Place on a parchment paper lined baking sheet and bake in preheated 375F(190C) oven for 18 to 23 minutes until browned.
(4)For Meatloaf
Shape 2 pounds of meat into a loaf. Place in a parchment paper lined 9×5-inch (22.5 x 12.5 cm) loaf pan. Bake in preheated 375F(190C) oven for 45 to 50 minutes until browned (If desired, brush top of loaf with barbecue sauce or ketchup during last 15 minutes of baking).
Enjoy the recipe, everyone!
FAQ
How Should I Store the Vegan Oat Mushroom Ground Beef?
Divide the completely cooled ground beef mixture into smaller portions (e.g., half pound or pound). Wrap tightly in plastic wrap. Store in an airtight container in the refrigerator for 2 days or the freezer for up to 6 months.
Once thawed, you may need to add a few more tablespoons of oats or ground oats.
What is a Good Substitute for Mushrooms?
Eggplant. If you cannot eat mushrooms, an equal amount of chopped, peeled eggplant can be used in its place.
Can I Omit the Nutritional Yeast?
Yes. If you cannot eat yeast, leave It out. Add more oats to make up for its absence or consider using an equal amount of unflavored plant-based protein powder, almond meal, or flaxseed meal.
What Can I Use in Place of Rolled Oats?
An equalweight(not volume) of oat flour can be used in place of the rolled oats.
More Straightforward, Plant-Based Meat Recipes to Try:
- Vegan Ground Beef
- 3-Ingredient Almond Flour Vegetable Nuggets
- Mushroom Almond Flour Ground Beef (2 ingredients)
- Vegan Lentil Taco Meat
- Lentil & Mushroom Meatballs
- Lentil & Vegetable Kefta
- Grain-Free Lentil Loaf
Vegan Mushroom Ground Beef
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Servings: 3 lbs (1.36 kg)
Ingredients
- 3 and 1/3 cups 785 mL water
- 16 oz 455 g white mushrooms, chopped (stems included)
- 1 large onion chopped
- 1/2 cup 40 g nutritional yeast (see notes for options)
- 1 tablespoon dried mixed herbs e.g., Italian herb blend or herbes de Provence
- 1 tablespoon garlic powder
- 1 and 1/4 teaspoons smoked paprika
- 1 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
- 3 cups 270 g rolled oats , divided (certified GF, as needed)
Method
- In a medium saucepan, combine the water, mushrooms, onion, yeast, herbs, garlic powder, paprika, salt and pepper.
- Bring to a boil over high heat. Reduce heat to low and simmer, uncovered , for 10 minutes. Remove from heat.
- If desired (for a varied texture), coarsely grind half of the oats in a food processor .
- Add all of the oats to the hot mushroom mixture. Cool completely, uncovered, in pan (do not skip this step! The oats will continue to absorb more liquid as the mixture cools).
- Taste the oat-mushroom mixture. Adjust the seasonings as desired.
- Use immediately (see cooking options below) or see storage options (below) for future use!
Notes
Storage: Divide the cooled mixture into smaller portions (e.g., half pound or pound). Wrap tightly in plastic wrap. Store in an airtight container in the refrigerator for 2 days or the freezer for up to 6 months. Once thawed, you may need to add a few more tablespoons of oats or ground oats. Mushrooms: If you cannot eat mushrooms, consider using an equal amount of chopped eggplant. Leaving out the Nutritional Yeast : If you cannot eat yeast, leave It out. Add more oats to make up for its absence or consider using an equal amount of unflavored plant-based protein powder, almond meal , or flaxseed meal . For Browning: Cook 1/2 or 1 pound in a large nonstick skillet (optional: add oil to skillet) over medium/medium-high heat for 6 to 8 minutes until browned. Break up with the back of a spoon or spatula to brown into pieces. For Meatballs: Shape 1 pound of meat into 1-1/4 inch (3 cm) balls (about 18 total). Place on a parchment paper lined baking sheet and bake in preheated 375F(190C) oven for 20 to 25 minutes until browned. For Burgers: If desired, add fat (e.g., oil of choice) to meat (no more than 2 tablespoons max per pound; add a small amount more oats or oats flour, as needed). Shape 1 pound of meat into 4 patties. Place on a parchment paper lined baking sheet and bake in preheated 375F(190C) oven for 18 to 23 minutes until browned. For Meatloaf: Shape 2 pounds of meat into a loaf. Place in a parchment paper lined 9×5-inch (22.5 x 12.5 cm) loaf pan . Bake in preheated 375F(190C) oven for 45 to 50 minutes until browned (If desired, brush top of loaf with barbecue sauce or ketchup during last 15 minutes of baking).
