Indulge guiltlessly in the Italian cuisine with my homemade vegetarian ground meat
Thanks to homemade vegetarian ground meat, you do not have to go without spaghetti Bolognese, lasagne, meatballs, chili ‘con’ carne, hamburgers and other popular dishes.
Below I want to show you how to easily make minced meat substitute from oatmeal and other savory ingredients.
Vegetarian minced meat is now available in many variants. The finished products that you can buy in the supermarket are mostly soy-based.
If you suffer from a soy allergy or want to forego soy products for other reasons, you also have the opportunity to make your own vegetarian minced meat using another method.
You can utilize oatmeal as a basis, for example. Just follow this quick and easy recipe. Oatmeal provides you with lots of vitamins, minerals and fiber.
In addition, there are numerous recipes with oatmeal – not just for the meat substitute, thus, what’s left over will never go to waste.
Important note regarding the ingredients for the vegetarian minced meat
I recommend that you use organic constituents for your vegetarian minced meat. If possible, purchase vegetables, eggs, dairy and cereal products always from organic farms and from regional suppliers.
The shorter the transport routes, the better the CO2 balance. However, your local and trusted store surely carries many organic products, as well.
Just ascertain that you read the labels before you decide to buy an item. As a thumb of rule – any food that shows more than three items on its ingredient list is stuffed with additives and far from being organic. Thus, never bring these home if you truly want to eat healthier and more conscious.
Vegetarian minced meat
For three portions of vegetarian minced meat you need the following ingredients:
1 small onion
2 cloves of minced garlic
130 g of oatmeal
100 g of grated cheese (mozzarella is great)
130 ml of milk
Salt and pepper
1 teaspoon paprika powder (rose-sharp)
some vegetable stock
1-2 tablespoons vegetable oil for frying
Tip: You can also refine the vegetarian minced meat to taste with other herbs. For example, ground cumin, Italian herbs, such as basil and oregano, or herbs from Provence are well suited.
Quick and easy: How to prepare vegetarian minced meat
With vegetarian minced meat, you can also refine casseroles and lasagna. The best thing about vegetarian minced meat is that you really can prepare it fast.
You do not have to estimate more than 30 minutes of preparation time. This is how you go along step by step:
1- Peel the onion and cut into thin cubes. Then set aside. If you do not like onions, you can easily do without them. The recipe works just as well without the onion cubes.
2- Put the oatmeal with the cheese, milk and egg in a bowl. Season with salt, pepper and paprika. Add a dash of vegetable stock and mix everything with your hands. Let the mixture rest and soak for ten minutes.
4- Heat the oil in a pan and add the oatmeal pulp.
5- Fry the mass in the pan for a few minutes. gently separate it with a wooden spoon or a spatula, so that it does not stick together.
6- When the vegetarian minced meat is golden brown, add the onion cubes and minced garlic.
7- Let it all roast together for another one or two minutes and then take the pan off the stove.
Tip: You can use your vegetarian minced meat, for example, for a Bolognese sauce. It is just as good as an addition to vegetable pans, casseroles, lasagna and many other dishes.
You can also prepare vegetarian meatballs from it: Form larger patties from the oatmeal mass and fry them in the pan until golden brown. For this variant, you should rather add the onion cubes, in any case, during the second step.
Let me quickly share a couple of simple, yet delicious, vegetarian dishes with you that are healthy and suitable for the entire family.
Vegetarian spaghetti Bolognese
Vegetarian Bolognese goes perfectly with pasta. If you are a vegetarian, you do not have to go without the classic Italian cuisine. Here I show you an easy recipe for vegetarian Bolognese, which is especially suitable for new vegetarians.
To abstain from meat is extremely sensible for ecological reasons – but it can be tough for many people at the beginning.
Fortunately, there are vegetarian dishes that taste just as good as when prepared with meat. This includes, for example, the vegetarian Bolognese, the basic recipe is even vegan.
The difference between soy granules and minced meat is barely noticeable – vegetarian soy Bolognese is, therefore, ideal for people who are newbies, beginning vegetarians or people who just want to reduce their meat consumption. Who wants to do without soy, also has a few other options.
The ingredients for the vegetarian soy Bolognese
With onions, garlic and fresh tomatoes, the vegetarian Bolognese is nice seasoned and spiced. The vegan basic recipe makes about four servings. For this, you require the following ingredients:
1 big onion
3 cloves of garlic
300 ml of tomato purée
5 fresh tomatoes
1 Tbsp of olive oil for searing
100 g of soya granules
250 ml vegetable broth
Fresh basil or parsley
Again, if you want to support local farmers and do not unnecessarily wish to burden the environment with pesticides, you should, if possible, purchase local organic vegetables, fruits and herbs.
How to prepare the vegetarian Bolognese
The preparation is very simple and takes about 20 minutes:
1- Peel the onion and garlic. Then finely chop both.
2- Wash the tomatoes and dice them.
3- Fry the onion in a saucepan with a little heated olive oil.
4- Put the soy granules in the pot and roast them briefly with the onion.
5- Add the vegetable broth to give the soy granules a little more flavor.
6- Once the vegetable stock boils, add the remaining ingredients to the pot.
7- Let all simmer together for about ten minutes over low heat, stirring occasionally.
8- Season the Bolognese with salt, pepper and fresh herbs.
Your sauce is ready as soon as the soy granules are soft.
If you want to make your vegetarian Bolognese a bit more varied, here are some tips:
You can replace the soy granules from the recipe with spelt. I this case, they use the only half-ripe cereal. It is rich in B vitamins and convinces with its nutty taste.
Alternatively, you can also cook your Bolognese with lentils. They are a good source of protein, especially with plant-based foods, and also rich in minerals such as zinc and iron. When opting for lentils in your pasta sauce, then the fastest way to prepare Bolognese is with red lentils.
You can also enrich your Bolognese with seasonal vegetables. Carrots or zucchini, as well as eggplants, are particularly suitable for this purpose. Grate or chop them and fry them together with the onion at the beginning.
A dash of red wine or balsamic vinegar, as well as a spoon of tomato paste, give your vegetarian Bolognese extra spice and a fine sweetness.
Vegetarian meatballs are in no way inferior to their meat-containing counterparts. In terms of eco-balance, they are way ahead of them. The veggie meatballs are also very easy to prepare.
Ingredients for vegetarian meatballs
Vegetarian meatballs do without meat. Instead, they contain more vegetables and healthy oatmeal. Also, cheese lovers can look forward to reading the list of ingredients, because a little grated cheese may not be missing in the veggie meatballs.
Depending on how big you make them, you will receive about 15 to 20 meatballs from the following ingredients:
400 g of carrots
100 ml of milk
250 g of oatmeal flakes
1 clove of garlic
150 g of grated cheese (such as mozzarella)
salt and pepper
Olive oil for searing
In addition to the ingredients, you still need the following to make the vegetarian meatballs:
1- A grater
2- One sieve
3- A pot
5- And a bowl
The preparation process of the meatballs is quite uncomplicated. With all the trimmings, you can serve the golden-brown treats after a maximum of one hour.
1- Peel the carrots and rasp them fine. Peel the onion and cut into small cubes.
2- Put the grated carrots in a pot with a little water and let it boil briefly. Drain through a sieve and let it cool for a moment.
3- Put the onion cubes together with the rasped carrot, the milk, the oatmeal, the eggs and the cheese in a bowl. In addition, press in the garlic. If you do not have a garlic press, you just chop it finely.
5- Mix everything well with your hands, so that the ingredients combine to form a dough. Season with salt and pepper.
6- Heat some oil in a pan and make small meatballs out of the dough. Roast them from both sides golden brown.
Tip: If you want to give the meatballs a little more flavor, you can experiment with spices. For example, try some paprika or curry powder or dried herbs. You can also cover the meatballs in a breadcrumb patter before roasting.
My dear co-creators. Sometimes I find it hard to write about vegetarian dishes and lifestyle, because I have stumbled upon lots of criticism, too.
However, my reasons why I am following the plant-based lifestyle are plenty. I feel that it is my right to spread the word and share what I believe is contributing to a healthier and happier society and economy.
I am only trying to give advice and share my findings after much research and personal experiences. Discoveries that can make a difference for people and changes for the better, as well.
So, please, if you are interested in reclaiming your life, happiness and health, then be my guest to freely try and share my recipes and tips.
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In the meantime, I’m sending you much love, light, happiness and an abundance of all good things. Always keep in mind that you are beautiful, precious, unique and endlessly loved regardless of what others might say. Thus, keep on shining and follow your purpose…~Namaste~