Meatless Monday with Vegan Hamburger Helper | Miratel Solutions

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Meatless Monday with Vegan Hamburger Helper

Welcome to the Miratel blog and to our Meatless Monday vegan recipe share. Miratel took the Meatless Monday pledge to support reducing meat consumption 15% by eliminating it one day per week to preserve the health of our planet. We consider our support of this great movement part of our CSR business strategies as it spreads awareness of the impact of our food choices on our environment

Just like omnivores, even vegans feel like a little comfort food every once in a while and we can get pretty creative with it too. Today’s recipe is a great example of that creativity with its twist on a packaged classic, Vegan Hamburger Helper. According to the chef of this great recipe, “The texture of the tofu and the flavor and consistency of the sauce in this recipe have been refined and perfected! Meaty, chewy tofu in a thick, savory sauce.” This delicious recipe comes courtesy of Tara Binder of What the Heck Do I Eat Now? via the always inspiring One Green Planet.

INGREDIENTS (serves 6)


  • 2 square blocks of tofu, drained
  • 8 tablespoons soy sauceVEGAN HAMBURGER HELPER
  • 1 teaspoon cumin
  • 1/4 teaspoon pepper
  • 1 teaspoon garlic powder
  • 1 1/2 teaspoon chili powder
  • 1 1/2 tablespoon oil


  • 1 tablespoon canola oil
  • 1 large onion, diced
  • 3 cloves garlic, pressed
  • 4 teaspoons dried oregano
  • 4 teaspoons paprika
  • 4 teaspoons dried parsley
  • 4 teaspoons garlic powder
  • 1 teaspoon salt
  • Pinch cayenne
  • 1/4 cup nutritional yeast
  • 1/2 cup water
  • 3 cups unsweetened plant based milk (I use almond milk)
  • 6 cups vegetable broth
  • 1 can tomato sauce
  • 5 cups dried penne
  • 1 1/2 cups frozen peas
  • Plant based parmesan to garnish (optional)
  • Fresh parsley, chopped to garnish (optional)
  • Red pepper flakes to garnish (optional)


  2. Drain the tofu well. Press with a tofu press for 10-15 minutes if you’d like to decrease the cooking time (optional).
  3. Preheat your oven to 400 F (200 C).
  4. Crumble your tofu into very small crumbles by hand or use a food processor and pulse (don’t puree it!).
  5. Mix the soy sauce, cumin, pepper, garlic powder, chili powder and oil in a medium sized bowl.
  6. Add the tofu and toss until evenly combined.
  7. Place parchment paper on a baking tray and evenly spread the seasoned tofu crumbles onto it.
  8. Cook for 20 minutes and flip the crumbles around, evenly redistributing them over the tray and return them to the oven. Cook for another 20 minutes, remove, stir and return the crumbles to the oven for a final 10-15 minutes watching them closely. Your goal is to have the crumbles dry into a meat like texture, with some crispiness (but don’t let them burn!)
  9. Once desired colour and texture has been reached, remove from the oven and set aside.


  1. Heat a large Dutch Oven over medium heat.Add your 1 tbsp of oil and saute the onion for about 4 minutes.
  2. Add your pressed garlic and saute another minute.
  3. Add your oregano, paprika, parsley, garlic powder, salt, pinch of cayenne, nutritional yeast, water, milk, vegetable broth and tomato sauce and stir well to combine. Bring it to a boil.
  4. Once boiling add your penne and cook according to package directions remembering to stir often to prevent sticking. Don’t worry if your pot looks like it has too much liquid in it. It doesn’t!
  5. Once pasta is tender, remove it from the heat, stir your peas and cooked tofu in and allow it to sit to thicken for about 10-15 minutes.
  6. Serve as is or add some plant based parmesan, parsley, and/or red pepper flakes to garnish.

If you haven’t already, we encourage you to visit the Meatless Monday website and join us in taking the pledge today. Spread the word at home and at work and promote CSR business initiatives to make your green call centre, office, factory, shop, restaurant or salon even greener.


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Miratel Solutions is a Toronto call centreeBusiness, and letter shop mail house specializing in professional fundraising services including PCI compliant inbound telephone fundraisingoutbound telephone fundraisingonline fundraisinglottery fundraising servicesdonation processing and receipting and direct mail fundraising services. We are committed to our CSR business values in all our business decisions  and advancing the missions of the nonprofits we proudly serve.

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