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Walnuts are a versatile and nutritious ingredient used in various dishes. They are packed with healthy fats, protein, and fiber, making them a great alternative to traditional meat in vegetarian and vegan recipes.
In this blog post, we will explore a delicious walnut meat recipe that is perfect for those looking for a meatless option. This dish is tasty, satisfying, and filling, making it a great choice for lunch or dinner.
Whether you are a seasoned vegetarian or want to try something new, this recipe will surely impress. So let’s get started!
What is walnut meat?
Walnut meat is an easy recipe for a vegetarian substitute for ground meat, usually beef or pork.
There are multiple ways to make it, some easier than others. But the 2 main concerns when making walnut meat are to add umami flavor and get the perfect texture.
Nutrition
Walnuts are one of the richest sources of polyunsaturated fats and contain fiber, protein, and many vitamins, minerals, and polyphenols.
Compared to beef, walnut meat will have less protein and saturated fat but more fiber, unsaturated fats, and a different assortment of vitamins and minerals.
Consider adding another protein source to your meal to increase your intake, if needed. Another option would be to increase the amount of walnut meat when compared to the amount of beef someone else would use. Finally, you could omit the mushrooms from this recipe to increase the protein per serving
How to make walnut meat
Walnut meat is super easy and adaptable to your tastes. I created this recipe to be the base of your meal, similar to an omnivore using ground beef to season and make tacos.
Once you finish making your plain walnut meat, season it accordingly and use it in your main dish recipe.
To make:
- Boil the walnuts for 10 minutes, until softened. Rinse and dry.
- Pulse the walnuts and mushrooms together.
- Add all ingredients to a pan and saute until the mushrooms have released their water and the mixture is dry again.
If you don’t have a food processor or would rather not clean it, use a good-quality chef’s knife to finely chop the walnuts and mushrooms. Do this after cooking for easier cutting.
How to use walnut meat
Walnut meat would be a good substitute anywhere your omnivore friends and family use ground meat.
- Mix with taco seasoning and a small amount of water or broth to make a base for tacos. You could also use this to top nachos or put in quesadillas or burritos.
- If you don’t have taco seasoning, mix chili powder, cumin, garlic powder, and dried oregano. Sprinkle some lime juice on top for extra flavor!
- Use an Italian seasoning blend in bolognese sauces. It’s also great for spaghetti, lasagna, stuffed peppers, and more!
- Mix with sun-dried tomatoes and roasted peppers for a yummy pizza or pita topping. Use tzatziki sauce!
- Use in Buddha bowls
- Top your salad
- Or make a yummy, plant-based taco salad everyone would love!
- Season with Italian seasoning, garlic and onion powder, fennel seed, celery salt, and paprika to create a vegan crumbled sausage.
- Mix with pico de gallo and mix into scrambled eggs for breakfast
- Mix with curry paste and garam masala for use in your favorite Indian dish
- Mix with cooked quinoa, bread crumbs, and an egg to make a veggie burger
- Add some barbecue sauce and top a baked potato
Storage
Store your leftover walnut meat (if you have any!) in an air-tight container in the fridge for up to 3 days.
Walnut Meat
Equipment
- Food Processor or a good knife and cutting board
- small pot
Ingredients
- 1 cup walnuts raw, unsalted
- ½ cup mushrooms I used cremini mushrooms
- 1 Tbsp soy sauce low sodium
- liquid smoke few drops
- 1 Tbsp tomato paste I use the paste that comes in a tube, so I don't waste an entire can.
- ½ tsp garlic powder
- ½ tsp onion powder
- salt and pepper to taste
Instructions
- Add walnuts to boiling water. Boil 10 minutes, rinse, then allow to dry on paper towel.
- Using your food processor, pulse mushrooms and walnuts together, until a crumbly texture forms. Make sure not to over process, or a paste will form. You can also use a good chef's knife to chop ingredients to your desired consistency.
- Sautee all ingredients together until the mushrooms give off their water and the walnut meat has dried.
- Use your walnut meat wherever someone might use ground meat, such as tacos, spaghetti sauce, or
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In conclusion, this walnut meat recipe is a delicious and nutritious vegetarian alternative to traditional meat dishes.
The combination of walnuts, spices, and seasonings creates a delicious and versatile dish that can be used in various dishes such as tacos, salads, or even pasta sauces.
It’s easy to make, affordable, and a great way to add a new dimension of flavor to your cooking.
Whether you’re a seasoned vegan or just starting to explore vegetarian options, this recipe will surely become a staple in your kitchen. So, give it a try and enjoy the taste and health benefits of this delicious dish!
This recipe has 6 g of protein per 1/4 cup. You can increase the protein by omitting the mushrooms and using more walnuts, though you will sacrifice some flavor.
It depends.
Walnut meat will allow you to enjoy a vegetarian version of a traditionally meat-based dish. However, nutrient-wise, they are not a 1 to 1 comparison. Refer to the discussion above for more info on the nutritional makeup of this dish compared to black beans and ground beef.
Yes!
Follow the same instructions using a good chef’s knife to chop the walnuts and mushrooms instead of a food processor. You’ll have better control over the final texture this way! It may be easier to do this after you cook all the ingredients together.
Walnut meat won’t ever be as soft as ground meat.
Improve the texture by boiling the walnuts for at least 10 minutes. The longer you boil them, the softer they’ll get, to a point.
Just make sure to keep an eye on the pot. You’ll need more water than you think!
With all ingredients in your pan, sautee until the mushrooms release their water. Then, continue cooking on medium heat until the walnut meat is dry.
Jennifer Hanes MS, RDN, LD is a registered dietitian, mom, wife, and vegetarian in North Texas. She has dedicated Dietitian Jenn to be a source of information, ideas, and inspiration for people like her, vegetarians that live with people with different dietary beliefs and/or needs in a multivore household.