Dinner Crumbles

A inexpensive, healthy, simple alternative to ground beef for vegetarians. Found in Vol. 6.

2 cups bulgur wheat (see below)
1/2 cup raw brown lentils (ground in blender or coffee grinder)
1 can tomatoes, with juice (28 oz)
1 1/2 cups water, as needed
1/2 tsp garlic powder (or 1-2 cloves)
1 tsp onion powder
1 lrg onion, sautéed, optional
1/2 cup ground walnuts or pecans, optional
3-4 cubes Tasty Brown Bouillon

Blend all (except bulgur and onions) in blender until smooth. In a large skillet mix all (including bulgur) and bring to a boil over medium heat. Reduce heat and simmer for 30-45 minutes stirring occasionally, until mixture is a moist, burger-like consistency (a bit gooey). Will “dry up” as it cools.

Serving Size: 1 cup
Preparation time: 5 minutes
Cooking time: 45 minutes
Ready in: 60 minutes

Nutrition (per serving): 174.0 calories; 1.3g total fat; 0mg cholesterol; 149.6mg sodium; 286.5mg potassium; 34.3g carbohydrates; 7.6g fiber 8.9g protein.

Tips n Techniques
Variation 1: Can use bulgur or TVP in place of ground lentils.

Variation 2: Can use Golden Nuggets, or just about any “gluten” loaf recipe, ground in food processor, with or without above seasonings.

Gluten free alternative: Use above recipe with Soy Curls crushed into pea sized bits or use soy TVP (available in some grocery stores) in place of bulgur.

Quick alternatives: several products on the market.

     Yves - “ground or Just like Ground” (available in many grocery stores)
     Vibrant Life – in a can
     Grillz, a dry burger mix – just add water
     Boca - crumbles or burgers

And many more in health food stores and grocery stores.

 

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