Savory Ground Tofu Meat Crumbles

Getting in my protein as a vegan who weight trains is a must. These tofu meat crumbles are not only a great source of plant-based protein, but are a complete protein; meaning they contain all 9 essential amino acids used to build and repair muscle. Tofu (soy in general) is a staple in my diet that can be consumed in multiple ways. There’s a lot of misleading information centered around soy, however, certain types of soy are indeed nutritious and very healthy to eat; tofu is one of them.

These savory tofu meat crumbles are a flavorful plant-based meat substitute that can be used in various dishes like tacos, salads, pasta, chili and more. Not only do they mimic the texture of ground meat they are a valuable source of protein, low in saturated fat, nutrient-rich, gluten-free, and are great for vegan, vegetarians, or anyone who’s looking to reduce their meat consumption.

Savory Ground Tofu Meat Crumbles Recipe

View recipe video here!

Prep time: 5 minutes | Cook Time: 40 minutes | Total Time: 45 minutes

Ingredients 

• (2) 14 oz blocks of extra firm tofu
• 100g tomato paste 
• 4 tbsp San-J Tamari Low Sodium Soy Sauce (or vegetable broth)
• 2 tbsp Bragg Nutritional Yeast 
• 2 tbsp McCormick Garlic Onion Black Pepper & Sea Salt All Purpose Seasoning (or 1 tbsp garlic powder and 1 tbsp onion powder)
• 1/2 tbsp roasted ground cumin 
• 1 tbsp Bragg Apple Cider Vinegar 
• 1/2 tsp sea salt *optional*

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Instructions:

1. Preheat oven to 375F degrees 
2. Unpack tofu blocks, but DO NOT press them. You can squeeze some of the water out of the tofu blocks using a towel, but I wouldn’t overdue it as this may cause the tofu to be too dry after baking it.
3. Place the tofu blocks in a large bowl. 
4. Break apart the tofu blocks with your hands into big pieces.
5. Add the wet ingredients into the large bowl first then add the dry ingredients.
6. Mash tofu up with a potato masher until well mixed. After mashing the ingredients together, you may also use a large spoon to make sure the ingredients are well mixed together. 
7. Place a sheet of parchment paper on a 16X10 baking sheet.
8. Pour ground tofu meat mixture on a baking sheet.
9. Bake for 25 minutes.
10. Take out of the oven and mix the ground tofu meat with a spatula 
11. Place back in the oven for 10-15 minutes more.
12. Take out of the oven and let it cool for about 3-5 minutes.
13. Serve these tofu meat crumbles with your favorite sides, salads, or in other dishes.
14. Enjoy! 

Nutrition Facts

Servings: 4 | Serving size: 250g | Calories: 255 kcal

Protein: 25g | Carbs: 14g | Fat: 11g