How to Cook Tofu With Ground Beef

For those of you who have been around reading my blog for a while, you know I am not a HUGE fan of tofu.  But I am always willing to give things a try.  And this recipe for a tofu ground beef is definitely a winner. Crumbled tofu is seasoned and then baked to dry it out just a bit, creating a consistency very similar to ground beef. Keep reading on to find out how to make tofu ground beef!

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My inspiration for this recipe came about while I was in school studying nutrition. We had a cooking competition in class and the ingredient we all had to use was tofu.  Our group won with a recipe similar to Crispy Tofu Tacos, but the group right behind us created a Bolognese Sauce with Tofu, and I swear the tofu tasted just like ground beef.

1. What You Need to Make This Recipe
2. Health Benefits and Nutrition of Soy
3. How to Make Tofu Ground Beef
4. Expert Tips and FAQS
5. Discover More Delicious Tofu Recipes
6. Tofu Ground Beef

What You Need to Make This Recipe

To make tofu ground beef all you need is tofu and some pantry staples.

Extra-firm tofu:  Extra firm or firm tofu are the best options for a "meat-like" texture to the cooked tofu ground beef mixture. If buying tofu, confuses you I've put together a Guide to Buying Tofu that identifies the different varieties of tofu and its uses.

Soy sauce: Soy sauce adds umami flavor to the tofu crumbles which are pretty much devoid of any flavor.

Extra virgin olive oil:  The olive oil helps with the browning process of the cooked ground meat tofu and also contributes some healthy fats. You can easily substitute with any healthy oil.

Smoked paprika: I like using the smoked version of paprika for a little more umami flavor to the recipe but you can always use regular paprika which will add flavor but doesn't have the smokiness.

Nutritional yeast: Nutritional yeast adds a cheesy, umami flavor to the cooked tofu crumbles. If you aren't sure how to use nutritional yeast, here are a few more ideas for recipes you can make with this ingredient. In this Spinach Quinoa Stuffed Sweet Potato recipe, the nutritional yeast adds flavor to the filling. It's also used in Tofu Bolognese, Tofu Fajitas and Oven Roasted Southwest Corn Salad to add flavor.

What is Nutritional Yeast?

This recipe includes nutritional yeast. Have you heard of it? It's likely there are many people out there who are not familiar with this ingredient or its uses.  Nutritional yeast, a supplement used frequently in vegan cooking, is the same type of yeast used in baking bread and brewing beer, but it has been specially grown to be used as a food additive.

The cells of the yeast are actually killed in the manufacturing process unlike in bread and brewer's yeast where it is alive.  When cooking with nutritional yeast, it adds a cheese-like, umami flavor to vegan food. I use it frequently as a cheese replacement and flavor enhancer in all types of food.

Vitamin B12 and Nutritional Yeast

Most often nutritional yeast is fortified with certain vitamins including B-12 which is of particular importance to vegans.  Vitamin B-12 is only found in animal foods and thus vegans are frequently deficient in this vitamin because they do not consume any meat products.  Vitamin B-12 is instrumental in the health and creation of blood and brain cells and also makes DNA in cells.

Health Benefits and Nutrition of Soy

Research indicates the benefits of eating soy include reducing the risk of cardiovascular disease and some cancers.  In addition, soy appears to benefit women in menopause by reducing the occurrence of hot flashes.  (I say yay to that!!) 🙂

Soy also has a small effect on lowering blood pressure and may work to reduce cholesterol in the blood.  Most of soy's benefits come from isoflavones contained in the soybeans.  Isoflavones administer a weak estrogen affect on the body. This effect is weak meaning that when humans eat soy, it is unlike that unexpected things will happen in the body.

Why is the protein in soy so good for you?

Soy is rich in protein and contains a higher quality protein than other plant proteins and even animal proteins.  Soy is also a complete protein so it provides all the essential amino acids you need to get in your diet.  The carbohydrates in soy are primarily of the oligosaccharide form which the body is unable to digest.  These undigested carbohydrates in soy serve as a prebiotic, traveling to the colon where they serve as food for the healthy bacteria that live there.   Soybeans are also a source of healthy fats including omega-3 and omega-6.

Is Eating Soy Safe?

The results from research on soy are often conflicting and difficult to make sense of for most people. This issue is mainly due to the structure and format of the studies.

Why this isn't an easy yes or no answer?

First, researchers conduct studies on both humans and animals.  In most of the human studies, the results demonstrate the benefits of soy.  In most cases, the negative outcomes resulted from animal studies.  These shouldn't be completely ignored, however it is important to note that most animal models are quite different from the human body in how they process and metabolize nutrients thus the negative outcomes won't necessarily translate the same for humans.

In the end, small quantities appear to be safe for humans

Yes, the research is very confusing.  And you may be asking "So what does this all mean?".  In my opinion, there is more positive research on the value of consuming soy for humans than negative.  And what I take away from all the research is that eating soy in small quantities each day or week will not cause any harm to me.

The only exception here that I want to insert is that if your doctor has advised you to avoid soy in all forms, then that should be respected and followed.  I know in certain types of estrogen type cancers, avoiding soy is recommended and you should definitely follow your doctors instructions.

How to Make Tofu Ground Beef

The process begins with adding flavor to the the tofu and then creating a texture similar to ground beef.  The seasonings work to add color and flavor to the tofu and the oven serves the purpose of drying the tofu out a bit so that it is less squishy.

Step 1: To get started remove the tofu from the package and allow it to drain in the sink.  You do not need to attempt to remove any more liquid at this point as additional moisture will cook out in the oven.

Step 2: Crumble the tofu up into small pieces of assorted sizes.

Step 3: Mix up the nutritional yeast, olive oil, soy sauce, garlic powder, onion powder, chili powder and smoked paprika, creating a paste and add to the tofu.

Step 4: After the tofu and paste are mixed together, spread the tofu out on a well sprayed or oiled sheet pan. The tofu cooks best in an even layer on the sheet pan. Place the tofu in the oven to cook. Be sure to check back frequently and move the tofu around on the pan.

Step 5: Tofu will be browned and somewhat crispy when it's ready.

How long the tofu will take varies wildly and depends much on your oven. For me, it usually takes about 30 minutes.

About ⅔ of the way through the cooking , you will notice that the tofu starts to take on the texture of ground beef.

I recommend that you start checking it every 5 minutes or so at this point to ensure that it doesn't burn.  Once you know how it cooks in your oven, you will have a benchmark for the future.

For a crunchier texture, the tofu crumbles may take as long as 35-45 minutes to cook, but it could be less time or more time depending on the actual temperature inside your oven and the size of your sheet and how spread out you can get the tofu.

Check out the Recipe Web Story for Make Tofu Ground Beef Crumbles

How to Serve Tofu Ground Beef

When I cooked this recipe at home, I have to admit that I was very skeptical at first.  Well, I was mistaken.  The results were pretty spectacular.  My version came out a little more red and not meat-like in its color.  But I thought the texture and flavor were great.

In my opinion this form of tofu really shines in recipes such as a pasta sauce or maybe even a thick stew or soup, like chili.  Here are some ideas for serving it up:

• Try it in tacos! In this recipe for Vegan Taco Salad with Quinoa Tofu Taco Meat, the process for making the crumbles is a bit similar, but it includes quinoa with a slightly different flavor profile.
• Add it to homemade hearty marinara sauce for a delicious vegan marinara "meat" sauce to serve over pasta.
• Use it in place of ground beef to make vegan quesadillas and serve it up with Guasacaca sauce, a yummy Venezuelan sauce made with avocado.
• Whip up a batch of vegan or veggie bean chili or bowl of Vegan Peruvian Beans! You can even combine the ground tofu with some beans in your chili bowl.
• Top off a salad with some tofu ground beef.
• Combine it with cheese and lots of chopped veggies on top of tortilla chips for a vegetarian plate of loaded veggie nachos! And if you want dairy free nachos, combine the tofu crumbles with a yummy Poblano Cream Sauce served up over tortilla chips.
• Sprinkle it over a Spicy Vegetable Stir Fry for a quick and easy meal and don't forget something to cool down the spicy flavors!! I suggest a refreshing Sparkling Lime Cucumber Drink to cool the taste buds.

Expert Tips and FAQS

Choose extra firm tofu for the best texture.  Firm tofu does work based on feedback from another user but I haven't tried it myself.  If for some reason you're stuck with firm tofu when making this recipe, just be sure to squeeze it a bit to get some of the excess moisture out.  It may also require cooking longer to get to a firmer consistency.

Don't skimp on the seasoning. Tofu is bland and has no flavor on its own.  All the seasonings used in the recipe have a purpose and contribute to the overall flavor.

Bake in the oven for the best texture.  It is possible to make this on the stovetop, but the results are definitely not the same.  See more below in FAQS for more information about cooking it on the stove.

For a less crispy texture, simply cook for less time.

Is this recipe spicy?

If you prepare this recipe using the sweet paprika version of smoked paprika and mild chili powder the recipe isn't hot at all and suitable for all ages and palates.

Can I make this recipe in a pan on the stove instead of the oven?

I understand not wanting to turn the oven on during the summer months or maybe you don't have access to an oven so it is possible.  But my experience is that the final texture of the tofu ground beef was less firm than I prefer.  The flavor was fine but it just doesn't get as firm as I generally like it.  Also note that cooking it on the stove doesn't really save any time either.  It will still take about 20 minutes to cook.  To cook on the stove, heat the oil in a pan.  Add the tofu crumbles and flavorings to the pan.  Stir to combine everything and let it cook on medium heat for 20-25 minutes stirring frequently. Here is the finished tofu ground beef cooked in a pan:

Is it ok to freeze tofu ground beef?

Tofu is definitely ok to freeze.  The texture of tofu does change a bit when it's been frozen but I find that for tofu crumbles like in this recipe, it doesn't have as much of an impact.  Prepare the tofu ground beef according to the recipe and allow it to cool before transferring it to an airtight container for the freezer.I suggest using it within three months of preparation.  To reheat, transfer the frozen crumbles to a baking sheet and cook on 400° F for about 10-15 minutes or until hot.

Discover More Delicious Tofu Recipes

• Crispy Tofu Tacos with Lime Cilantro Yogurt

• Soy Garlic Tofu

• Greek pasta bowl with tofu feta

• Baked Crispy Coconut Tofu Recipe

If you try this recipe, why not leave a star rating in the recipe card right below? You can also drop a review in the comment section further down the page I always appreciate your feedback. And don't forget to tag me @cookeatlivelove in your photos on social media so I can see your creations.

Tofu Ground Beef

Lyn Croyle

Vegetarian tofu ground beef with an authentic texture. Use in your favorite pasta sauce recipe, vegetarian chili or to create delicious taco dishes and so much more.

Lyn Croyle

Prep Time 10 mins

Cook Time 30 mins

Total Time 40 mins

Course Dinner, Lunch, Main Course

Cuisine Vegan, Vegetarian

Servings 3 people

Calories 144 kcal

• ▢ 14 ounce package extra-firm tofu
• ▢ 1 tablespoon soy sauce
• ▢ 1 tablespoon extra virgin olive oil
• ▢ 1 teaspoon mild chili powder
• ▢ 1 teaspoon garlic powder
• ▢ ½ teaspoon onion powder
• ▢ ½ teaspoon smoked paprika
• ▢ 2 tablespoon nutritional yeast

• Preheat oven to 400° F or 200° C .

• Open tofu package and drain off water. Allow it to sit in a strainer while you make the marinade

• Mix all other ingredients together in bowl to create a paste.

• Once tofu has drained, crumble it up into small pieces.

• Mix together paste and tofu until all of the tofu is coated.

• Coat a baking sheet with non-stick spray or with a light brush of oil.

• Evenly spread out tofu on pan and place tofu into a 400° F oven.

• Cook tofu for 25-30 minutes. Stirring every 10 minutes or so to move the tofu around on the pan. Watch it closely after 20 minutes as it may cook faster than the allotted time and you don't want it to burn. Cook it longer for a crispier texture.

Tips for BEST results:

Choose extra firm tofu for the best texture.  Firm tofu does work based on feedback from another user but I haven't tried it myself.  If for some reason you're stuck with firm tofu when making this recipe, just be sure to squeeze it a bit to get some of the excess moisture out.  It may also require cooking longer to get to a firmer consistency.

Don't skimp on the seasoning. Tofu is bland and has no flavor on its own.  All the seasonings used in the recipe have a purpose and contribute to the overall flavor.

Bake in the oven for the best texture.  It is possible to make this on the stovetop, but the results are definitely not the same.  See more below in FAQS for more information about cooking it on the stove.

For a less crispy texture, simply cook for less time.

Calories: 144 kcal Carbohydrates: 7 g Protein: 13 g Fat: 8 g Saturated Fat: 1 g Sodium: 431 mg Potassium: 341 mg Fiber: 2 g Sugar: 2 g Vitamin A: 362 IU Calcium: 41 mg Iron: 2 mg

Sources:

• https://www.healthline.com/nutrition/nutritional-
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1480510/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/

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Source: https://cookeatlivelove.com/making-a-tofu-ground-beef-substitute/

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