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vegan gravy

Meatless Balls + Mushroom Gravy | Oil-Free Vegan Thanksgiving Main

November 16, 2017 By julia

Family comfort food to the max.

Happy Thanksgiving to all of my friends across the border! I bring to you… meatless balls! They taste better than they sound. And this mushroom gravy? Well, it’s only 6 ingredients, with no oil, and mega flava flave!

If you’re a fan of Thanksgiving, but want to skip the Turkey this year… this one’s for you!

Thanksgiving (or Thanks’living’ as some vegans like to call it…) is ridiculously easy to make vegan. All of those beloved veg-centric side dishes can easily be veganized with simple replacements:

  • vegan butter vs. dairy butter in the roasted veggies
  • plant-based milk vs. cow’s milk in the mashed potatoes
  • flax egg vs. chicken’s egg in the stuffing

And now you have this recipe to replace the Turkey! The awesome, animal-free dinner is now COMPLETE.

I feel the need to give my American friends a yummy recipe for this year’s Holiday because we just spent 2 weeks on a 6500KM mountain biking road trip all across the US. It was us, our camper, a couple mountain bikes, friends and epic views.

The itinerary was: Whistler –> Moab, Utah –> Sedona, Arizona –> Las Vegas, Nevada –> Morro Bay, California –> Portland, Oregon –> Home to Whistler

Scroll down to the bottom for some photos of the trip that was packed with camper cooking, trail snackin’, 7 hour biking adventures, and crazy landscapes. As fun as it was, it’s always nice to come home. I’m grateful for the adventuring, but also so grateful for the simple, everyday things at home.

What are you grateful for? Focusing on the little things and practicing gratitude is something I feel I do naturally, but over the last couple years I’ve been trying to focus on it even more. Every morning before getting out of bed I tell myself 3 things I’m grateful for. It sets the day off to a damn good start.

You should try this:

Before you roll out of bed, tell yourself:

  • 3 things your grateful for
  • 3 things your excited about today
  • 1 awesome thing about yourself (“I am…”)

After that, you’ll always wake up on the right side of the bed.

OK, back to the recipe!!

This one is inspired by the Rouxbe Cooking School Plant-Based class I finished in the spring. They made a loaf, but today… we make balls!!

Benefits:

  • Quinoa is packed with antioxidants, essential minerals (especially iron), vitamins, and fibre (for smooth digestion and weight loss). It’s one of the most protein rich foods we can eat!
  • Mushrooms are packed with vitamin D, so they’re great to eat during the winter months. A good amount of vitamin D wards off depression and keeps your bones healthy, too.
  • Black beans are stars when it comes to heart health because they’re packed with folate, fibre, potassium, B6 and phytonutrients.


Meatless Black Bean Quinoa Balls
 
Save Print
Prep time
30 mins
Cook time
20 mins
Total time
50 mins
 
A recipe to replace the Turkey space on your plate. These meatless balls are flavourful and meaty, and the mushroom gravy takes it to the next level.
Author: Jules
Recipe type: Thanksgiving main, dinner
Serves: 25-35 balls
Ingredients
  • • 2 cups of cooked quinoa (1½ cups uncooked)
  • • 2 14oz cans of cooked black beans
  • • ½ cup ground flax meal)
  • • 1 cup water (to soak flax meal for creating the vegan egg)
  • • 1 yellow onion, diced
  • • 4 cloves garlic
  • • 5 cups cremini mushrooms, diced
  • • 1 cup grated carrot
  • • 1 cup walnut halves
  • • 1 cup sunflower seeds
  • • ¼ bunch flat-leaf parsley
  • • 10 sprigs fresh thyme
  • • 4 sprigs fresh sage
  • • 1 to 2 sprigs fresh rosemary
  • • ½ cup nutritional yeast
  • • 1 tbsp sea salt
  • • 1 tsp freshly ground black pepper
Instructions
  1. Cook quinoa if you haven't already. (Bring 1½ cups quinoa and 1¾ cup water to a boil, then simmer for 10 minutes)
  2. Place flax meal into a bowl, add the water, then let sit 5 minutes
  3. Pre-heat oven to 375°F.
  4. Next, heat a frying pan over medium heat, add onions. Let cook for a few minutes, or until they become soft and translucent. If they stick, add a splash of water.
  5. Add the mushrooms and garlic. Continue to cook until the mushrooms have browned and all of their moisture has evaporated.
  6. Place onion, mushroom mixture into a big mixing bowl.
  7. Add grated carrot to mixing bowl.
  8. In your food processor, pulse the walnuts and sunflower seeds until a coarse meal forms, then add this to mixing bowl.
  9. Add all your fresh herbs to the food processor and blend until minced. Add to the mixing bowl.
  10. Add the cooked quinoa and black beans and pulse a few times (still should have some chunky texture to the beans). Add this to the mixing bowl.
  11. Pour the soaked flax egg into the food processor and purée for a minute. This will create an egg-white texture. Add this to the mixing bowl.
  12. Next, add the nutritional yeast, salt, and pepper to the mixing bowl and mix everything well to combine.
  13. Form ½ cup balls with your hands, and place on a parchment covered baking sheet.
  14. Bake for 20 minutes.
  15. Meanwhile, make the mushroom gravy.
3.5.3226


6 Ingredient, Oil-free, Vegan Mushroom Gravy
 
Save Print
Prep time
5 mins
Cook time
10 mins
Total time
15 mins
 
This gravy is good to douse anything with! It's easy, delicious and perfect for any holiday meal.
Author: Jules
Recipe type: Topping, Sauce, Gravy
Cuisine: Thanksgiving, Holiday, Comfort food
Serves: 3 cups
Ingredients
  • • 2 yellow onions, diced
  • • 5 cups mushrooms (cremini, white, or wild), sliced
  • • 3 tbsp white wine
  • • 3 tbsp flour (gluten-free or whole wheat)
  • • 2 to 2½ cups water
  • • 2 tbsp tamari
  • • 1 tsp apple cider vinegar
  • • 1 tsp sea salt (to taste)
  • • freshly ground black pepper (to taste)
Instructions
  1. Heat a large stainless steel frying pan over medium heat (better than a non-stick pan for this recipe, so you get the nice browning of the onions)
  2. Dry-sauté the onions: When the pan is hot, add the onions. Let them simmer for a couple minutes, then add a splash of water to pull the caramelization off the pan.
  3. Sauté the onions until they are translucent and slightly browned, adding more splashes of water if they're sticking.
  4. Add the mushrooms. Simmer them until their water evaporates and they start to brown.
  5. Deglaze the pan with the white wine, stirring until combined.
  6. Then, add the flour. Stir until combined and simmer for 30 seconds.
  7. Slowly add 2 cups of the water. Stir constantly, then let it come to a simmer before adding the rest of the water.
  8. Let cook a few minutes to become a gravy-like consistency, then add the tamari and apple cider vinegar.
  9. Add salt and pepper to taste.
3.5.3226

Moments from the mega road trip!

 

Filed Under: Dinner, Gluten Free, Lifestyle, Oil Free, Recipes, Uncategorized, Winter Tagged With: meatless balls, plant based dinner, plant-based balls, plant-based thanksgiving, thanksgiving, vegan balls, vegan dinner, vegan gravy, vegan main, vegan mushroom gravy

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welcome-julia-murray

Hi, I'm Julia! I like to simplify plant-based eating and make yummy recipes. I'm a Registered Holistic Nutritionist, certified plant-based chef, Olympian, and I make cereal (Jules Fuel). Enjoy! Read more

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hookedonplants

🌱 Olympian | Chill Vegan | RHN & Chef
🏠 Whistler Realtor @jules.eliz.murray @living.in.whistler
☀️ Retreats

Pro tip: Stay consistent. You’ve got this 🐾 Pro tip: Stay consistent. You’ve got this 🐾

P.S. Wondering what all the cuteness is about?

Only for the bestest dog food ever: @virchewdogs
🇨🇦 Woman-founded
🚚 Delivered to our door
🌱 Plant-powered
🧴 Perfect for sensitive skin (just ask Zak)

Use code hookedonplants for a discount — link in bio or just message us ‘DOG FOOD’ & we’ll send more info. 

~ With love, Zak & Tez 🐶💛
Whistler people! Name where this is from & I’ll Whistler people! Name where this is from & I’ll give you extra high fives today 🏆 
The OG rainbow collard wrap 🤤 

PS: if I were to create a Whistler Vegan Guide, drop in the comments what can’t be missed ??!!

#whistlerveganguide #whistlervegan #veganwhistler #plantbasedfinds #plantbasedwhistler #vegantravel
15 Minute Protein-Packed Vegan Pesto ChickUn Fettu 15 Minute Protein-Packed Vegan Pesto ChickUn Fettuccine 

1) Soak soy curls in water for 10 mins, then strain and pan-fry in olive oil & @bragg liquid aminos
2) In a pan, sauté 1 onion, lots of crushed garlic, 8-10 sliced mushrooms 
3) Add vegan pesto (used @love.legrand), nutritional yeast, and the pan fried soy curls to that pan. 
4) Boil pasta of choice (drop your fave pasta below… macaroni? Penne? Fettuccini?
5) Strain then pour pasta into the pan of goodness & mixy mixy
*** optional: add mushroom benefits with 1 tbsp each of @staywyldorganics Immunity Blend powder, and extra protein with @complement unflavoured protein powder. Use ‘hookedonplants’ for a discount - links in bio. 

 
🤤 Devour. 

Anything can be veganized. 👌 

📌 Save this for your next 15 minute dinner recipe idea.

#vegandinner #veganpasta #pestopasta #15minuterecipe #easyrecipe #easyveganrecipe
Ok, I’m biased… but this mama has to be the mo Ok, I’m biased… but this mama has to be the most inspiring plant-based athlete out there.

@stephaniejdsloan always supporting, motivating, moving, adventuring (in braids), and top-cheffing it up with the goodness of whole plant foods.

Happy Mother’s Day to all the amazing mama’s out there. 💕 

#momsrule  #nomeatathlete
#plantbasedathlete #veganmom #mothersday
This isn’t just any tofu scramble… it’s next This isn’t just any tofu scramble… it’s next-level creamy and eggy thanks to 2 secret weapons:

🥄 Hummus for texture 
🧂 Black salt (kala namak) for that eggy flava flave

Serve it up with avo, tomato, and a drizzle of hot sauce for the ultimate #MothersDayBrunch moment 🥑🔥

🌱 Tofu Scramble Recipe - from the #hookedonplantsarchives 

Ingredients:
	•	½ large yellow onion, diced
	•	2 cloves garlic
	•	6 white mushrooms, sliced
	•	1 red pepper, diced
	•	1 tsp each: garlic powder, onion powder, paprika
	•	½ tsp turmeric
	•	1 tsp cumin
	•	½ tsp black salt (kala namak)
	•	¼–½ cup nutritional yeast
	•	½ cup hummus (use your fave — or try my Roasted Garlic one!)
	•	1 block medium or soft tofu (~350g)

Directions:
	1.	Sauté onion in a hot pan (no oil needed). Let it brown, then splash with water to deglaze as needed.
	2.	Add mushrooms, garlic, and red pepper. Cook for a few minutes.
	3.	Stir in spices + ¼ cup water.
	4.	Add hummus and mix until incorporated.
	5.	Crumble tofu into the pan with your hands (tiny crumbles = perfect texture).
	6.	Stir everything together and cook for a few more minutes until golden and hot.

Top with avo, tomato slices, hot sauce… or wrap it up in a tortilla 🌯

💌 Save this for your next brunch or breakfast for dinner (the best) and tag @hookedonplants if you make it!

#TofuScramble #VeganBrunch #EasyVeganMeals #HookedOnPlants #MothersDay #HummusHack #TofuScramble #BreakfastforDinner #PlantBasedProtein #VeganComfortFood #WeekendEats
… vegan for a decade and she’s still kickin’ … vegan for a decade and she’s still kickin’ 👌 

Plants have all the protein 🌱 💥 Who here is early in their plant-based journey? Need some tips? 

🐾 PS: These rescue dogs are thriving on plants too. Check the link in bio for info 🐾 

#vegan #veganolympian #plantbased #plantbasedtips #vegannutrition @virchewdogs
@alohaanimalsanctuary needs support right now. ➡ @alohaanimalsanctuary needs support right now.
➡️The GoFundMe page is linked in @alohaanimalsanctuary bio.

A few years ago, I had the beautiful experience of volunteering with Aloha Animal Sanctuary, and supporting their team with @complement products to help the volunteers and founders thrive—so they could give their best selves to the animals.

It’s a dream of mine to spend more time physically supporting farm sanctuaries. 
And to have my own one day… 💫 
… to rescue animals like the lucky ones you see here, living out their best lives.
Just putting that out there 🌱✨

💪🏽 The work, love and energy the founders have poured into Aloha is incredibly inspiring, but it comes with its challenges… Funding expenses being the main one. 

If you’ve got even $5 to spare, it could make a huge difference in helping save Aloha.

Since I don’t have my own sanctuary (yet!), the least I can do is share, volunteer, and spread the word.

& look back on the cute animal pics from my few days there. 

🐾 Hug a dog today. 
🐾Reconnect with the magic animals bring into this world.
🐾Donate if you can. 
🐾Visit a sanctuary. 
🐾Support the people doing this heart-led work.

🩵🐖🐓🐐
Need a serotonin boost? Hug a dog today. 10/10 re Need a serotonin boost? Hug a dog today. 
10/10 recommend.

PS: dogs can thrive on plant-based diet and it may actually extend their life 🎉 If you have sensitive pups, or don’t feel like feeding other animals to your family animals or want to try a more sustainable dog food for 🌍 try feeding them a vegan option. Check out the studies on @virchewdogs site, and try their starter pack (link in bio). Developed with vegetarians. Feel free to use ‘hookedonplants’ for a discount. 

Zak & Tez just love it. 
Tez actually vibrates with excitement every time. 😆 

#vegandogs #plantbaseddogs #dogfood #vegandogfood#adoptdontshop #rescuedogs #rescuedogsrule
🥞💛 Vegan 3 Ingredient Blender Pancakes—so 🥞💛 Vegan 3 Ingredient Blender Pancakes—so easy, super delish, and protein-packed.✨ 
Just blend, pour, flip, and devour.

3 main ingredients plus a few powders / spices 👌 

👨‍🍳 Ingredients:
✔️ 3 ripe bananas 🍌
✔️ 3 cups oats (GF if needed)
✔️ 1-1.5 cups plant milk (oat, almond, soy… whatever floats your nut milk boat)
✔️ 1 tsp baking powder
✔️ 1 tsp baking soda 
✔️ 1/2 tsp cinnamon
✔️ 1 tsp vanilla extract
✔️ Pinch of salt
Optional:
@complement Daily Greens
@complement Chocolate Protein 
@staywyldorganics Mushroom powders 🍄‍🟫 
Vegan chocolate chips?!

Use ‘hookedonplants’ for a discount on all. 

… beer powder makes these babies nice & pink…! 

🔥 Directions:
1.  Add oats, powders to the blender, and blend to a flour
2. Add milk and bananas, blend until smooth (add a little extra milk if needed & use a tamper to help blend. 
3. Heat a non-stick pan over medium and lightly grease with coconut oil or vegan butter.
4. Pour the batter into the pan (small pancakes work best), cook for ~3 mins until bubbles form.
5. Flip, cook another 2 mins, then stack ‘em high!
✔️ TOP IT with maple syrup, nut butter, warm berries, coconut chips, chocolate drizzle… whatever makes your heart happy! 🍓

Save this for your next cozy brunch and tag me if you try it. 
Who’s flippin’ pancakes this weekend?! 💛

👌Freeze & pop in the toaster for a quick Breaki. 
** Can also be used in the waffle iron 🧇 

Are you in team waffle or team pancake?? 
👇Do tell. 

#HookedOnPlantsArchives 
#VeganPancakes #BananaOatPancakes #HealthyBreakfast #PlantBasedEats #WeekendBrunch #EasyVeganRecipes
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