Vegan Salisbury Steak, Low Fat
- COOK
45 Mins - PREP
10 Mins - TOTAL
55 Mins
It's been 20 something years but I still remember eating those frozen Salisbury Steaks as a kid before I became vegetarian. Besides the artery clogging cholesterol they had a 4 digit sodium listing. This vegan version of the classic TV dinner dish has a better taste, same texture, and it's also good for you.
| Nutritional Facts |   |
| Servings 5 | Serving Size 1 Patty |
 | | Calories | 177 |
| Fat | 3.4g |
| Carbohydrates | 30g |
| Protein | 8 |
| Fiber | 4g |
| Sugar | 2.4g |
| Sodium | 464mg | | |
Ingredients
Ingredients For Cooking
- 1/2 Tablespoon Low Sodium Soy Sauce
- 1/2 Tablespoon Canola Oil
Ingredients For Patty Mixture
- 1/4 Cup Cooked Lentils, Drained
- 1/2 Cup Old Fashioned Oats
- 1 1/4 Cups Cooked Brown Rice
- 2 Tablespoons Wheat Germ
- 2 Tablespoons Wheat Gluten
- 1/2 Tablespoon Ground Flaxseed
- 1 1/2 Teaspoons Chili Powder
- 1/4 Teaspoon Poultry Seasoning
- 1/4 Teaspoon Black Pepper
- 1/4 Teaspoon Salt
- 1 Teaspoon Garlic Powder
- 1 Teaspoon Onion Powder
- 1 1/2 Tablespoon Low Sodium Soy Sauce
Ingredients For Gravy
- 1 Medium White Onion, Chopped
- 1 Tablespoon Ketchup
- 1/2 Tablespoon Low Sodium Soy Sauce
- 2 Tablespoons Whole Wheat Flour
- 1 1/4 Cups Water
- 1/2 Teaspoon Onion Powder
- Pepper and Salt to taste
Directions
Prepare skillet first. We don't want to turn it on yet, we just want to have it ready to lay the steak patties into the skillet. So coat skillet with the soy sauce and canola oil.
Next in a food processor coarsely chop lentils, oats and rice, about 7 pulses. We just want to break them up, not puree them, so careful careful. Plop that into a mixing bowl and add the wheat germ, wheat gluten, flaxseed, chili powder, poultry seasoning, pepper, salt, garlic and onion powder and soy sauce. Kneed together ingredients with your hands untl well combined.
Split mixture into 5 equal parts.
Heat skillet between medium to low. Now that the skillet is hot, shape portioned mixture into oval patties and place into skillet and cook 10 minutes, 5 minutes on each side, covered. Adding a teaspoon of water here and there to the skillet if it looks like it's going to burn.
Remove patties from the pan and set aside. Add the onion to skillet and cook on medium, stirring constantly until caramelized. Push the onions to the side of the pan.
In a jar with a tight fitting lid put ketchup,soy sauce, flour, water, onion powder and salt and pepper to taste. Put lid on jar and shake until all lumps are gone. Pour into skillet stirring together with onions and bring to a boil until thickened. Add steak patties back to the pan and coat patties with gravy. Serve.
