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Veggie-Packed Vegan Mince

Diana Kostrov
A hearty, versatile, and packed with vegetables, protein, and fiber. Use it for pasta, lasagna, tacos, pizza, sloppy joes, and more.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Course, stew
Cuisine Italian-inspired
Servings 6 servings

Equipment

  • Large deep skillet
  • Knife and cutting board
  • Blender or food processor - optional

Ingredients
 

Vegetables
  • 1 medium red or yellow onion (finely chopped (or 2 shallots))
  • A few cloves garlic (finely chopped, to taste)
  • 1 yellow or green zucchini
  • ½ small fresh beet
  • 1 medium carrot
  • 1 cup TVP (Textured vegetable protein) (small pieces or mince)
  • ⅓ cup frozen peas
  • A handful of walnuts (chopped)
Spices + Others
  • 2-3 tsp salt
  • Black pepper (to taste)
  • ¼ cup nutritional yeast
  • ½ tbsp paprika
  • 2 tbsp dried oregano or basil
  • 2 tbsp sunflower seeds
  • 1 cup boiling water
Tomato Sauce
  • 1 can canned tomatoes (400g)
  • 2 tbsp tomato paste
  • 1 cup unseasoned passata
Remaining Ingredients
  • ½ cup pasta cooking water or boiling water
  • 2 tbsp balsamic vinegar
  • ¼ cup fresh basil (chopped (or spinach, parsley, or any other leafy greens))
  • 1 can cooked lentils (drained and rinsed (265 g / 9.3 oz drained weight))

Instructions
 

  • Chop the vegetables – Start by cutting all the vegetables into small cubes. Finely chop the onion and garlic, and roughly chop the walnuts.
  • Soften the onion – Heat a drizzle of olive oil in a large, deep skillet over medium-high heat. Add the chopped onion and sauté for about 2 minutes, stirring occasionally, until it starts to soften.
  • Add the zucchini – Add the diced zucchini and cook for another minute. Stir regularly so the vegetables cook evenly without browning too much.
  • Cook the root vegetables and add the TVP – Add the diced beet and carrot and cook for about 4 minutes, stirring occasionally, until they begin to soften. Add the TVP and chopped garlic and stir everything together.
  • Blend the tomato sauce – While the vegetables are cooking, add the tomato sauce ingredients to a blender (or immersion blender). Blend until smooth. If you don't have a blender, finely chop the canned tomatoes instead and add the remaining sauce ingredients directly to the skillet (when it's time).
  • Add the seasonings and mix well – Add the spices, walnuts and peas, cook for about 3 minutes, then add the boiling water and tomato sauce. Stir well to combine, cover, and cook for 5 minutes.
  • Cook the mince – Let the mixture cook covered for about 5 minutes, stirring occasionally. Add the boiling water and tomato sauce, stir well to combine, then cover the skillet and cook for another 5 minutes.
  • Add the remaining ingredients. Stir gently but thoroughly so the lentils remain mostly intact. Cover the skillet again and cook for another 5 minutes. Taste and adjust the seasoning if needed. The finished mixture should be thick, hearty, and moist but not watery.
  • Serve your way – Serve it with pasta or rice, use it as a filling for lasagna, spoon it into sloppy joes, or add it to tacos, burritos, pizza, or whatever meal you are craving.

Notes

  1. TVP substitute: You can use another protein source you like, such as diced tofu, tempeh, or pieces of seitan. Alternatively, you can add more lentils or peas. This recipe is designed to be flexible, so use what you have and what you enjoy.
  2. IBS: Since this recipe is very high in fiber, take extra care with the legumes, especially if you are sensitive to them. They may trigger IBS symptoms. You can reduce or omit either the peas or lentils, or simply use a smaller amount. The recipe as written is not low-FODMAP because of the onion, garlic, legumes, and potentially wheat-based TVP.
  3. Gluten-free: To make this recipe gluten-free, use certified gluten-free TVP and make sure all other packaged ingredients, particularly the passata, canned tomatoes, and nutritional yeast, are gluten-free if necessary.
  4. Nut-free: For a nut-free version, replace the walnuts with additional sunflower seeds, pumpkin seeds, or simply leave them out.
  5. Storing: Store the cooked mince in an airtight container in the refrigerator for up to 5 days. Allow it to cool before refrigerating.
  6. Freezing: This recipe is very meal-prep friendly and freezes well. Freeze in individual portions for easy meals later. Thaw overnight in the refrigerator or reheat directly from frozen over low heat with a splash of water.
  7. Reheating: Reheat in a skillet over medium heat, stirring occasionally and adding a splash of water if the mixture has thickened too much. You can also reheat individual portions in the microwave.
  8. How to use it: Serve it with pasta or rice, layer it into lasagna, use it as a sloppy joe filling, shepherd's pie, spoon it over pizza, or add it to tacos and burritos. You can also use it anywhere you would normally use vegan mince.
  9. Meal prep: Make one large batch and divide it into portions. Changing the way you serve it throughout the week keeps the base interesting without requiring you to cook a completely different meal every day.