Whole food plant based versions of mince

This vegan lasagne was made with a mushroom lentil bolognese. Image: iStock/Getty, edited.

Let’s learn how to make vegan mince with whole food plant based ingredients. These cruelty-free natural alternatives could improve your health and the environment.

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Eat a whole food plant based mince, not the bodies of these serious faces. Image: Unsplash

Walnuts

Finely chop walnuts, ideally in a food processor or similar. Combine the mix in a plant based bolognese recipe. Nuts are known to have a higher fat content than most other whole plant foods. However, they also offer great health benefits. Healthline states that walnuts have antioxidants and omega-3s. The publications also says walnuts could decrease inflammation, improve gut health, reduce risk of some cancers, contribute to a better weight, fight diabetes, lower blood pressure, support mobility when ageing, improve brain function, boost male reproductive health and ‘improve blood fats.’ When making a mince-like mixture, you could consider walnuts and other whole-plant ingredients for a unique texture.

raw walnuts

Raw whole walnuts can be blended and cooked into a plant based mince. Image: Unsplash.

Mushrooms

Mushrooms have quite a meaty feel. They can be quite tough in a good way. There are plenty of varieties. You could buy organic oyster mushrooms from the local farmer. Or shop online for mushrooms and get them delivered. Or pick up button mushrooms at the supermarket. You can even grow your own mushrooms at home. Do what you can. Variety is good but any mushrooms would be better than none. There are so many methods that can make mushrooms feel extra meaty. Right now, we’re focusing on mince-like meals.

The Mushroom Council emphasises how mushrooms are free from cholesterol, gluten and fat. The organisation also lists nutrients including favourites like vitamins B and D. Mushrooms could prevent cancer, boost immunity and help to manage weight.

oyster mushrooms

Mushrooms provide a meaty texture in plant based meals. They are also powerful for health. Image: Unsplash.

Lentils

Green lentils could be the most affordable WFPB alternative to mince. Some recipes create a ‘bolognese’ with whole lentils. But if you want it to feel more authentic, blend them up! This polyphenol-rich legume can reduce risk of diabetes, obesity, cancer and cardiovascular diseases. They are a good source of protein, iron and fibre. The green lentil is one of the most versatile budget-friendly pantry staples. You can buy them canned or dry. I like the cost-savings of dry legumes. I have seen the best deals at Harris Farm (not sponsored) and Indian grocers. Rinse the dry lentils, boil them and then mix those things into your plant based version of mince!

cooked green lentils

Plain green lentils are versatile. Image: iStock/Getty

lentil bolognese

Lentil bolognese can feel chunky like this or blended for more of a ‘mince’ feel. Image: iStock


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Melanie Suzanne Wilson

Melanie Suzanne Wilson has a professional background in digital content creation. She is now passionate about conscious living through vegan plant based lifestyle, mindfulness and accessible sustainability. 

https://melaniesuzannewilson.com
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