Vegan Salisbury Steak

Hunkering down in the cozy chair with a big bowl of this comfort food is total happiness. This hearty and satisfying Vegan Salisbury Steak dish is brimming with delicious flavor. Sweet Vidalia onions, earthy mushrooms, protein-packed soy curls (or beans), aromatic spices and herbs all bathed in a deliciously rich brown gravy. Served over creamy mashed potatoes, this ultra-comforting dinner will have the whole family falling in love with the first bite.

Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free, no highly processed ingredients.

Raise your hand if you love soy curls!!! I have both hands raised high in the air! As you all know by now, I absolutely love soy curls. They are so crazy delicious…

Well let me take that back; actually, soy curls have no flavor, they just take on the flavor of whatever you cook them in which is AWE-SOME. Think of them as a blank slate just ready to absorb anything you cook them in.

If you haven’t tried them yet, just do it! You will be so happy you did.

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We get a lot of questions on where to buy soy curls. We seriously could not find a single store in Northeast Ohio that carried them, so we order them from Amazon or you can buy them directly from Butler.

I think the minimum amount you can buy is 3 packages. If you are worried that you may not like them and don’t want to buy 3 packages, then see if you can find a friend or two with whom you to split the cost with to see if you like them.

To me, the only people whom I have found don’t like them are folks who experience textural issues. They kinda remind you of the texture of a slightly softer chicken tender.

They look similar to a crusty onion ring in the package, but once hydrated, they are soft, chewy, and utterly delicious!

Without getting into the nitty-gritty details… It’s true, soy typically has a bad rap. But I’d love to share with you some great research that has us doing our happy soy dance.

Phytoestrogens, despite how closely it sounds to the word “estrogen” is not the same thing. In fact, soy is an extremely healthy and nutrient-dense plant protein that is a superfood for the body.Dr. Greger has a great article (here) about soy and how it contains (the confusing name called) “phytoestrogens.”

Additionally, all the WFPB doctors endorse soy as a great addition to the diet, and if you are looking for some more research, Dr. Campbell and Dr. Greger have some awesome articles. We’ve listed a couple here:

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Description

Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free, no highly processed ingredients.

Ingredients

Scale

8 oz. cremini mushrooms, sliced
½ cup minced sweet onions *
2 Tablespoons reduced sodiumtamari *
1 Tablespoon minced garlic
1 Tablespoon + 1 teaspoon GFflour (or flour of choice) *
1 Tablespoon tomato paste
1 cup vegetable broth *
1 ½ cups water
2 Tablespoons nutritional yeast
1 ½ cups soy curls (or 1 ½ cup cooked beans) *

Spice/Herb Ingredients:

1 teaspoon garlic powder
1 teaspoon onion powder
1 Tablespoon dried minced onions
1 teaspoon dried crushed thyme leaves *
½ teaspoon dried ground mustard powder
1/8 teaspoon dried crushed rosemary (+/-) *
Pinch dried rubbed sage (+/-)
¾ teaspoon sea salt (+/-) *
¼ teaspoon black pepper (+/-)

Other Optional Ingredients:

Chopped fresh parsley
Mashed potatoes

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Instructions

Rehydrate the soy curls per package directions.
Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.
In a large ceramic/enamel lined skillet/Dutch oven/pot (or similarly large stockpot) add the sliced cremini mushrooms, minced sweet onions, and tamari, sauté over medium-high heat for 4 to 5 minutes to allow the mushrooms to release some of their water.
Then add the minced garlic and tomato paste, and sauté for one minute, then sprinkle the flour and Spice/Herbmix over the mushrooms, onion, garlic and tomato paste, sauté for one minute, stirring constantly.
Add the vegetable broth, water, and nutritional yeast, stir well to combine, then increase the heat to a boil stirring constantly to allow the sauce to thicken, then immediately lower to simmer.
Add the rehydrated soy curls, then simmer for 5 minutes to allow the flavors to marry.
Taste test and add additional seasoning to achieve the desired flavor
Serve with mashed potatoes and top with a tiny sprinkle of freshly chopped parsley.

Notes

*Sweet Onions: We used a Vidalia onion, but any sweet yellow onion will work.

*Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.

*Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.

*Dried Thyme Crushed Leaves: We use Penzeys French Thyme. It has amazing flavor. If you can’t find dried crushed thyme leaves, you can use ground thyme, but use half the amount.

*Rosemary: If using dried ground rosemary (powder), then use ½ the amount indicated in the recipe. Dried crushed rosemary is the whole rosemary leaves which are dried, then crushed. They are crushed but are not in a powder form.

*Soy Curls:You can substitute the soy curls for cooked beans, baked cubed tofu, or baked cubed tempeh and it will be equally tasty! If not using soy curls, skip step 1 and add in the beans, tofu, or tempeh in step 6.

*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Serving: 4

*Storage: Refrigerate and use within 5 days.