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Dinner Crumbles

  • Serving Size : 1 cup

  • Prep Time : 5 minutes

  • Cook Time : 45 minutes

  • Ready In : 60 minutes

An inexpensive, healthy, simple alternative to ground beef for vegetarians.

Ingredients

  • 2 cups bulgur wheat
  • 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 large onion, sautéed, optional
  • 1/2 cup ground walnuts or pecans, optional
  • 3-4 cubes Tasty Brown Bouillon (see below)

Tasty Brown Bouillon

Choose one of the following options:

  • Homemade Recipe: 1/2-3/4 tsp. salt, 1 tsp. onion powder, 1/2 tsp. garlic powder, 1/2 tsp. carob powder (optional)
  • Vegetable Broth
  • McCormick's All Vegetable Bouillon - Beef: 1 cube
  • Better-Than-Bouillon-Veggie: 1 tsp.
  • Blaney's Beef Like Seasoning: 1 Tbsp.
  • Bill's Best Beef: 1 1/2 tsp.
  • Jack Jr. Beef Flavor: 1 Tbsp.

Directions

Step 1

Blend all (except bulgur and onions) in blender until smooth.

Step 2

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.

Nutritional Info

Per serving:

  • Calories

    174

  • Fat

    1.3 g

  • Cholesterol

    0 mg

  • Protein

    8.9 g

  • Carbohydrates

    34.3 g

  • Fiber

    7.6 g

  • Sodium

    149.6 mg

  • Potassium

    286.5 mg

Notes

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.

Recipe Source: Healthy Home Cookin' Vol. 6 - Better For You Entrees
Reprinted with permission from the author, Angela Poch.
Photograph © Angela Poch.

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