Vegan Walnut Lentil “Meat”

There is a very inexpensive and versatile meat substitute that has less fat and more fiber than animal protein. A bonus is this “meat” has no cholesterol!

Walnuts are a great way to get antioxidants. Vegans get omega fatty acids from nuts like walnuts. Omegas are important for good health and good brain function. Walnuts are of course also a source of protien.

Let’s not forget about the lentils! Lentils contain folate, iron, vitamin B1 as well as protein. Incorporating lentils into your diet is can help with digestion and bowel movements due to their fiber content. That fiber also keeps you full longer and helps support weight loss. Lentils are believed to support heart health by lowering bad cholesterol and blood pressure.

This “meat” recipe is a delicious way to swap things like sausage crumbles and taco meat. I also use it in things like vegan meat loaf. I’m going to give you both the Italian sausage recipe and the taco meat recipe.

For the Italian sausage recipe you will need the following ingredients:

• 1 cup of cooked lentils

• 1 cup of chopped walnuts

• 3/4 cup of imitation beef broth [you can use vegetable broth]

• 1 small or 1/2 of a medium onion finely chopped

• 1 teaspoon of garlic powder

• 1 teaspoon of onion powder

• 1 Tablespoon of fennel seeds

• 1 tsp dried basil

• 1 teaspoon of soy sauce

• 1 big fat tablespoon of chili crisp [you can just add dried chili flakes in the amount that feels good for you]

• 1 teaspoon of sugar

• salt and pepper to taste

  If you are using dry lentils you should cook them according to the package directions. I cook my lentils in a rice cooker. Lentils cook the same as rice. I put 1/2 cup of dry lentils in the rice cooker with 1 cup of water. 1/2 cup of dry lentils typically gives you 1 cup of cooked lentils.

  I use a food processor to chop the walnuts. You want the pieces to be about the size of peas. You don’t want to turn them into walnut powder or walnut butter, or maybe you do, but not for this recipe. You can also just chop them up with a cutting board and knife.

  In a large pan put about 2 tablespoons of olive oil or other cooking oil. Add in the finely chopped onions and saute them until they are translucent. Next add the fennel seeds and sate them for a minute. Now it’s time to add the walnuts and broth. Allow that to simmer lightly for about 3 minutes.

  After the walnuts have softened a bit add in the other ingredients. If the mixture seems dry you can add more broth. Any excess water will evaporate as you cook the mixture down.

  Simmer the mixture for about 5 minutes or until the excess water is evaporated and the mixture is the consistency you enjoy. As you’re cooking, use your spatula or the back of a spoon to smash some of the lentils. You want to leave some of the lentils unsmashed because you’re not trying to make it smooth you want it a little chunky. Don’t forget to taste the mixture so you can add salt and pepper or more sugar or any other spice you might want to taste more of. Trust yourself. You’ll know when it tastes right to you.

  For the taco meat recipe you will need the following ingredients:

• 1 cup of cooked lentils

• 1 cup of chopped walnuts[chopped to pea size]

• 1 small onion finely chopped

• 1 taco seasoning packet[or two if you like more flavor]

• 1 tablespoon of tomato paste

• 1/4 cup of imitation beef broth or veggie broth

  This is very similar to the sausage recipe. We start by sauteing the finely chopped onion in about 2 tablespoons of oil. Once the onion is translucent, Add in the walnuts and broth and saute for a minute allowing the walnuts to soften a bit. Now add in all of the other ingredients and a little water if needed. Saute for about 5 minutes or until desired texture is achieved.

  I truly hope these recipes help you have meals that are a little healthier than the typical sausage or ground beef versions!