Recipes

Recipe Adaptation: Salisbury Steak

Growing up in the south, beef was a major staple in my everyday diet.  The older I’ve become, the more I would switch out beef with turkey.  Throughout the years I have been vegetarian and vegan without fully committing.  All I kept getting was meat substitutes and when you are young and living on a tight budget, it is not exactly the best financial decision.  Nowadays with so many affordable substitutes and experimentations, vegan and vegetarian options are flourishing like never before.  One of my biggest setbacks was finding an inexpensive substitution of ground meat.  In the last couple of months, I discovered TVP, also known as Textured Vegetable Protein, and halle-fucking-lujah it is a wonderful substitution!

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Looking at vegetarian or vegan ground meat substitutes, I’ve seen them from $3.99 to $6.99 for one pound of substitute.  I located the TVP quite easily in my local Fred Meyer in the bulk food section and it was a whopping $2.79 per pound.  Here is the other kicker, you only need about 1 cup of the dehydrated granules to make one pound of ground meat substitute.  Essentially that one pound of TVP granules will make plenty of ground meat substitute, cheaper than actual ground meat and standard ground meat substitutes.

With all that being said, I have been craving Salisbury Steak with gravy like nobodies business.  I tried finding a TVP Salisbury Steak recipe on Pinterest but unfortunately came out empty handed.  So without giving up, I thought I would improvise and hopefully adapt a meat recipe into a vegan one.  With a quick swipe of the keyboard in my search engine, Ree Drummond’s Salisbury Steak Recipe popped up and you bet your ass I would trust her recipe!  Now, not to toot my own horn or anything, but I would say the adaptation was a success.  I do still have a bit of tweaking to do, but overall I was extremely pleased with how the recipe came out.  Below is the list of ingredients, the bold and red colored ingredients are my alteration to the recipe.  Again, this is not my recipe, just my adaptation of it.

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Ingredients
Meat Mixture:

  • 1 1/2 cups dehydrate textured vegetable protein
  • 1/2 cup seasoned breadcrumbs
  • 1 tablespoon barbeque sauce
  • 2 teaspoons dry mustard powder
  • 4 dashes liquid smoke
  • 1 cube vegetable bouillon, crumbled (or powdered vegetable base)
  • Salt and pepper
  • 1 tablespoon vegan butter
  • 1 tablespoon olive oil
  • 1 1/2 cups of vegetable broth
  • 1 tablespoon ground flaxseed
  • 3 tablespoons of water

Gravy:

  • 1 whole onion, halved and thinly sliced (or diced if you prefer)
  • 2 cups vegetable broth, more if needed for thinning
  • 1 tablespoon barbeque sauce
  • 4 dashes liquid smoke
  • 1 teaspoon cornstarch, optional
  • Salt and pepper

I followed the directions posted along with the recipe, which I will link again right here, just switching it up to incorporate my additions.  For example, I rehydrated the textured vegetable protein with the 1 1/2 cups of vegetable broth and let the sit for about 10 minutes before continuing on with the recipe.  I also added one flax egg to the mixture to help everything combine.  When I originally attempted this recipe the “meat” mixture did not stick together and cook properly when turning them into patties so I added in a flax egg and got much better results.

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Overall, I was super pleased with how it came out.  Next time I won’t add as much salt and for the gravy, I think a little less broth to make it a tad bit thicker would be best.  I also would like to alter some things to make it a little less in calories per serving, possibly taking out the use of the butter and lightly spraying with coconut oil instead.  So with this recipe I ended up making 4 patties and plugging everything into MyFitnessPal each serving, which is one patty, came out to 252 calories with 22.8 grams of carbs, 8.2 grams of fat, and 20.5 grams of protein.  I served mine with a little bit of the gravy and some white rice.  If I do end up altering this recipe further, I will definitely keep you updated!

If you are vegetarian or vegan, what are some meat dishes that you miss that you have made vegan, or want to make vegan?  Also, I would love to find more blogs to follow that have great vegan recipes, so if you know of any please let me know in the comment section!  Well, I think that is all for tonight, hope you have a great night and I will talk to you again soon!

 

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