Tofu Ground Beef
Deliciously meaty tofu ground beef that's vegan and high protein. Easy and quick to make with store cupboard ingredients!
Servings: 4
Calories: 151kcal
Equipment
- Box Grater
- Small bowl (for mixing marinade)
- Large bowl (for shredded tofu)
- Non-stick skillet or large frying pan
Ingredients
- 450 g extra firm tofu
- 2.5 tablespoon dark soy sauce or sub for dark gluten free tamari
- 2 tablespoon olive oil
- 1 tablespoon nutritional yeast
- 1 teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon black pepper
- 1 tablespoon maple syrup
- 1 tablespoon tomato puree
- 1 tablespoon white miso paste
- 1 teaspoon vegan beef stock powder or vegan bouillon powder
Instructions
- Drain the extra firm tofu and pat dry. Use the large holes on a box grater to shred the tofu into a bowl.450 g extra firm tofu
- In a small bowl, combine the remaining ingredients with 2 tablespoon boiling water. Mix well until all the ingredients are thoroughly combined.2.5 tablespoon dark soy sauce, 2 tablespoon olive oil, 1 teaspoon onion powder, ½ teaspoon garlic powder, ½ teaspoon black pepper, 1 tablespoon maple syrup, 1 tablespoon tomato puree, 1 tablespoon white miso paste, 1 teaspoon vegan beef stock powder
- Pour the marinade over the shredded tofu. Use a spoon or your hands to gently mix, ensuring that all the tofu shreds are evenly coated with the marinade. Cover and allow the tofu to marinate for at least 30 minutes. For best results, let it marinate in the refrigerator for 1-2 hours or overnight.
- Heat a non-stick skillet or a large frying pan over medium-high heat. If desired, add a small amount of oil to the pan to prevent sticking. Add the marinated tofu to the hot skillet. Spread it out into an even layer and let it cook undisturbed for 2-3 minutes.
- Begin to stir and flip the tofu to ensure it cooks evenly and gets slightly crispy. Cook for an additional 5-7 minutes, stirring occasionally, until the tofu is browned and has a texture similar to ground beef.
- Your shredded tofu ground beef is now ready to use! It can be used as a substitute for ground beef in various dishes such as tacos, pasta sauces, casseroles, or as a topping for salads and bowls.
- Store in an airtight container in the fridge for up to 2 days OR seal in a ziplock freezer bag and freeze for up to a month.
Nutrition
Calories: 151kcal | Carbohydrates: 8g | Protein: 9g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 232mg | Potassium: 224mg | Fiber: 1g | Sugar: 5g | Vitamin A: 25IU | Vitamin C: 1mg | Calcium: 47mg | Iron: 2mg