Plant-Based Meat "Extenders"

Image from article by Author Anca Rusa

Adding in plant-based meat extenders to a meat dish is a way to combine the best of both worlds! Plant based foods added into meat dishes boost flavor, add volume, and are budget-friendly.

Examples Include: 

1. Mushrooms can add B vitamin, selenium, and fiber to a dish while also adding flavor. Use 8 oz. raw, small diced mushrooms per 8 oz. of raw meat.
2. Lentils are similar in texture and color to cooked meat, and are good sources of protein, fiber, iron, and folate.  To raw ground meat, add cooked lentils in a ration of 3:1 or 2:1.
3. Mashed beans may be used as a binder in meatballs or burgers. Use ¾ cup mashed beans added to one pound of meat as binding agent. 
4. Prunes help lock moisture into meat and add fiber to the dish. Soak prunes in hot water for 5 minutes, drain, puree and use 2-3 prunes per one pound of raw meat.
5. Whole grains and seeds add volume and nutrients to meats. Use 1 cup bulgur or quinoa per pound of raw meat, or it may be used as a binding agent. As a binding agent use ¾ cup dry oats or 1 tablespoon hydrated chia seeds per pound of raw meat.

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