We all appreciate the convenience of a fast and straightforward recipe on busy days. This delectable vegan ground meat alternative, walnut meat, fits the bill perfectly. It can be prepared in under 5 minutes and has a wide range of culinary uses.
As plant-based vegan dietitians, our goal is to consistently offer you nutritious alternatives to non-vegan foods. These alternatives can be enjoyed within a vegan diet or if you’re looking to integrate more plant-based recipes into your eating habits.
What ingredients are in walnut meat?
Walnuts: One of the primary ingredients in this recipe is walnuts, and they are notable for having one of the highest omega-3 content levels among all nuts. This makes them a valuable source of omega-3 within a vegan diet.
Omega-3 offers numerous health benefits, including support for the immune system, growth, vision, cell membranes, genetic processes, inflammation reduction, prevention of blood clot formation, and promoting cardiac health.
Mushrooms: The second key ingredient in this recipe is mushrooms, which are a fantastic source of vitamin D and a variety of other essential nutrients.
Additionally, incorporating mushrooms into the recipe enables us to reduce the quantity of walnuts used, thereby limiting both fat and calorie intake. While the fat found in walnuts is considered healthy, it’s important to maintain a balanced consumption of fats to ensure optimal health.
Olive oil: Olive oil is used to sauté the mushrooms and walnuts in this recipe. This adds a rich and savory flavor to the dish while also providing some healthy monounsaturated fats, which can be beneficial in moderation.
Soy sauce, chili powder, garlic powder, onion powder, and oregano: In this recipe, we used soy sauce and this mix of spices, but you can use your favorite spices.
How to use walnut meat in your diet?
Walnut meat is a versatile ingredient that can be considered a plant-based alternative to ground meat. It can be incorporated into various dishes to add flavor and texture. Here are some creative ways to use walnut meat in your diet:
- Pasta Dishes: Incorporate it into pasta dishes like vegan meatballs with spaghetti, vegan Bolognese sauce, or use it as a filling for vegan enchiladas.
- Pizza Topping
- Sandwich Filling
- Vegan Meatloaves
- Stuffed Peppers
Feel free to get creative and experiment with different sauces and spices each time you use walnut meat to keep your dishes diverse and flavorful.
To receive additional assistance with your vegan diet, book a free discovery call with our team of plant-based vegan dietitians.
Effortless recipe for vegan walnut-based meat crafted from walnuts, mushrooms, soy sauce, and a blend of spices. It's a convenient choice for substituting traditional meat in your sandwiches or salads, and it comes together in under 5 minutes.
Begin by finely chopping the mushrooms and walnuts.
Heat a skillet over medium heat and add a drizzle of olive oil. Sauté the chopped mushrooms in the skillet until they become tender.
Next, add the chopped walnuts, soy sauce, and the spices to the skillet. Cook the mixture for an additional 2 minutes, stirring to combine all the ingredients thoroughly.
Serving Size 1/2 the recipe
- Amount Per Serving
- Calories 175kcal
- % Daily Value *
- Total Fat 13.2g21%
- Saturated Fat 0.3g2%
- Sodium 831.7mg35%
- Potassium 67.1mg2%
- Total Carbohydrate 12.3g5%
- Dietary Fiber 5g20%
- Sugars 2.94g
- Protein 6.09g13%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.