The delectable flavors of Vegan Keto Meal are a savory combination of Chick’n served with velvety Cauliflower Mash, crisp String Beans, and a rich Mushroom Gravy. This culinary delight is so irresistibly delicious and satisfying that it will make you completely forget you’re even on a diet.
Whether you are on a keto diet or not, I am sure you would enjoy this delicious Vegan Keto Meal. Therefore, I must also introduce you to an amazing product, the Soy Curls by Butler Foods. They are available on Amazon as well if you wish to have them delivered fast.
I found this versatile product in Vegan Boutique many years ago, when I was living in Montreal. It was love at first sight, unfortunately, I couldn’t find it anywhere in Toronto. After searching the internet, I found the company, but back then it was very expensive to order directly from them. The price for delivery costs more than the product. So you can imagine the excitement when I found out they are available on Amazon now. In addition, my daughter found out that ordering directly from the company now is very feasible as well. Even though, it takes longer to deliver. The choice is yours; it may also depend on where you live. Nevertheless, I highly recommend, it because, as I said, they are versatile and also easy to prepare.
In this case, I decided to make a Vegan Keto Meal since this diet has been so popular lately. However, I like to clarify, that I am not on the keto diet. My friend was and she shared lots of information with me and I did my own research online as well. It definitely is a great diet if you wish to lose weight fast, but it’s not easy, especially in the first few days. But before you decide to go for it I suggest doing your own study. For example, reading Wikipedia first is a good idea.
Nonetheless, vegan or plant-based keto is even more challenging than the regular kind. It means giving up even sources of protein such as beans and quinoa, corn, and squashes, which means you are left with tofu, tempeh, and nuts. Well, you can eat most of the vegan meat substitutes, especially Beyond Meat and some Gardein products. Yet they are not so versatile as Soy Curls and I also believe, not as healthy. You may also check some vegan keto websites to see for yourself.
Otherwise, I don’t have too many keto recipes on my blog yet! What I have so far is GREEN KETO SALAD and VEGGIE CHOWDER, although you would have to skip the corn in the chowder. Also, the SPINACH TOFU SCRAMBLE is suitable for the keto diet, as long as you omit the waffles.
In any case, that wraps things up for now! Your visit is greatly appreciated, and should you have any questions or suggestions, please don’t hesitate to reach out to me. Your feedback is invaluable!
VEGAN KETO MEAL
Equipment
- Food processor
Ingredients
- 227 gr Soy Curls 1 bag, soaked for 10 min and strained
- 1 onion medium size diced
- 1 tbsp yellow organic mustard or mustard of your choice
- 1 tbsp low sodium Tamari
- Garlic powder to taste
- Black pepper to taste
- Himalayan pink salt to taste
- ¼ cup grape seed oil or oil of your choice
- CAULIFLOWER MASH
- 1 large cauliflower or 2 small
- ¼ cup plain plant-based milk I use oat milk
- 2 tbsp plant- based butter I use Earth Balance
- STRING BEANS
- 300 gr string beans
- 3 cloves of garlic minced
- Himalayan pink salt to taste
- 1 tbsp grape seed oil
- MUSHROOM GRAVY
- ½ cup dried mushrooms rinsed soaked for overnight in 1 1/2 cup of water
- 1 Shallot onion minced
- 2 cloves of garlic minced
- 1 tbsp low sodium Tamari
- t tsp organic yellow mustard or mustard of your choice
- ½ tsp dry Thyme
- Black pepper to taste
- 1 tbsp Nutritional yeast
- 1 tbsp Arrow root
- Himalayan pink salt to taste
- 1 tbsp Grape seed oil or oil of your choice
Instructions
- Sauté onion on heated oil until translucent and add the Soy Curls.
- Mix well, add all the rest of the ingredients, and mix well.
- Stir for few minutes until golden brown.
- Take it off the heat and serve.
- CAULIFLOWER MASH
- Wash and remove the bottom of the cauliflower.
- Cut into smaller pieces and cook in cup of water with pinch of salt.
- Bring the water to boil, reduce the heat and cook under under the lid for 10 minutes or until you can easily pierce with fork.
- Transfer cauliflower to blender and blend with rest of the ingredients until smooth.
- STRING BEANS
- Wash the beans and remove the ends.
- Place then on a pan with heated oil, add salt and stir well.
- Sauté for a minute, add the garlic and stir again.
- Sauté few 30 seconds, stir again, and add ¼ cup of water.
- Cover with lid, reduce the heat and cook for 5minutes.
- Take it off the heat, remove the lid and set aside or serve.
- MUSHROOM GRAVY
- Sauté onion with garlic on hot oil until translucent.
- Transfer to a blender; add the rest of the ingredients including water from mushrooms and blend until smooth. (except arrow root and nutritional yeast)
- Transfer the mixture into a small pot, add arrow root and bring it to a boil while stirring continuously. If it gets too thick, you may add little bit more water, but be careful.
- Take it off the heat, add the nutritional yeast and stir well again.
Lovely and delish
Thank you so much, I am happy you like it!
Everything about this inviting meal is pure comfort and sure to satisfy all, Lena! I am absolutely in love with the rich mushroom gravy!
Many thanks Wendy! I am happy you like it 🧡