Hamburger Helper is a popular boxed meal that typically uses ground beef as the main protein ingredient. However, there are many reasons you may want to use a plant-based protein instead of beef when making Hamburger Helper at home. Using an alternative protein is an easy way to add more variety to your diet, cut down on red meat consumption for health reasons, accommodate vegetarian or vegan diets, or avoid allergens found in beef. The good news is that most flavors of Hamburger Helper can be made very successfully with non-beef proteins like beans, lentils, soy crumbles, mushrooms, or eggplant. Here are some of the best beef substitutes to use in Hamburger Helper recipes.
Beans
Different types of beans make excellent replacements for ground beef in Hamburger Helper. Canned beans are convenient, affordable, and provide a good source of plant-based protein and fiber. Kidney beans, black beans, pinto beans, and chickpeas are all good options. Make sure to rinse and drain canned beans before adding them to remove excess sodium. You can also cook dry beans from scratch if you prefer. Cook the beans until very soft and mash them slightly to create a similar texture to ground beef. Use about 1 1/2 to 2 cups of mashed or well-drained canned beans in place of 1 pound of ground beef called for in the Hamburger Helper recipe.
Lentils
Cooked green or brown lentils also mimic the texture of ground meat quite well in Hamburger Helper. Lentils are high in protein and fiber. Cook 1 cup of dry green or brown lentils in broth or water until very soft. Then mash them with a fork to create a rough, ground beef-like consistency before adding them to the Hamburger Helper. You can replace 1 pound of ground beef with about 2 cups of cooked, mashed lentils.
Soy Crumbles or Grounds
Textured vegetable protein (TVP) is made from defatted soy flour and comes in different sizes and textures. Soy crumbles or grounds are a minced TVP product that works perfectly in place of ground beef. Rehydrate the soy by mixing the crumbles with boiling water or vegetable broth and letting them sit for about 5 minutes to absorb the liquid. Use them in the same quantity as you would ground beef. Soy grounds have a very similar look and texture to ground beef when fully hydrated. The protein-packed soy picks up all the flavors of the Hamburger Helper sauce or seasoning packet.
Mushrooms
Sliced mushrooms like cremini, white button, or portobello can provide a meaty, umami flavor to Hamburger Helper when sautéed. Chopped or pulsed mushrooms also mimic a ground meat texture. Use about 2 to 3 cups of raw, sliced or chopped mushrooms in place of 1 pound of ground beef. It’s best to sauté the mushrooms first until lightly browned before adding them to the Hamburger Helper recipe for the most flavor.
Eggplant
Diced or crumbled eggplant is another good way to get a chunky, meat-like texture in Hamburger Helper without using beef. Roast or sauté eggplant until very soft and tender, then mash it into crumbles. Adding Italian seasoning or savory enzymes like nutritional yeast can enhance the savory flavor. Use around 3 cups of prepared eggplant crumbles in place of 1 pound of ground beef.
Conclusion
With a variety of beans, lentils, soy, mushrooms, or eggplant, it’s easy to recreate the taste and texture of ground beef Hamburger Helper with plant-based alternatives. The key is cooking the replacements until very soft and mashing or crumbling them into a minced texture before adding to the dish. With the right preparation and seasonings, these beef stand-ins create a tasty meatless meal the whole family can enjoy. Going meatless just a few nights a week can benefit your health and the environment.
Nutrition Comparison
Here is a nutrition comparison between 1 cup of cooked ground beef (93% lean) versus 1 cup of cooked lentils or black beans:
| Nutrient | Ground Beef | Cooked Lentils | Canned Black Beans |
|---|---|---|---|
| Calories | 332 | 230 | 227 |
| Fat | 16 g | 1 g | 1 g |
| Protein | 29 g | 18 g | 15 g |
| Carbs | 0 g | 40 g | 41 g |
| Fiber | 0 g | 16 g | 15 g |
| Sodium | 74 mg | 5 mg | 464 mg |
As you can see, lentils and beans are significantly lower in fat and sodium compared to ground beef. They also provide double the fiber, which is beneficial for digestive and heart health. While beans and lentils do contain less protein per serving than beef, they still offer a considerable amount of plant-based protein.
Cost Comparison
Substituting beans, lentils, or other plant proteins instead of ground beef also has the potential to save you money. Here is a cost comparison based on current average retail prices for one pound of ingredients:
| Ingredient | Average Price (USD) |
|---|---|
| 1 lb ground beef (93% lean) | $5.99 |
| 1 lb dry lentils | $1.69 |
| 15 oz can black beans | $1.00 |
| 8 oz soy crumbles | $2.99 |
| 1 lb white mushrooms | $3.99 |
| 1 medium eggplant | $2.17 |
Lentils and canned beans offer significant savings over ground beef. Even when factoring in slightly higher quantities needed, the plant proteins are generally half the cost or less per serving compared to ground beef. Going with more budget-friendly ingredients allows you to enjoy Hamburger Helper recipes more affordably.
Recipe Ideas
You can use beef alternatives in just about any classic Hamburger Helper flavor. Here are some recipe ideas to get you started:
Cheesy Italian Lentil Bake
Replace the ground beef in Cheesy Italian Hamburger Helper with cooked green lentils. Add some sautéed mushrooms and spinach for extra flavor and nutrition.
Three Cheese and Bean Casserole
Make Three Cheese Hamburger Helper with pinto beans instead of beef. Mix in sautéed peppers and onions for a hearty and protein-packed meatless meal.
Lasagna with Soy Bolognese
For a vegan twist on Lasagna Hamburger Helper, use soy grounds rehydrated with tomato sauce and Italian seasonings in place of the ground beef.
Stuffed Pepper Skillet with Lentils
Cook Cheesy Hashbrown Hamburger Helper using cooked green lentils. Stir in roasted red peppers for additional flavor and nutrients.
Tex-Mex Black Bean Skillet
Spice up Chili Cheese Hamburger Helper by using seasoned black beans instead of beef. Top with avocado and cilantro.
The options are endless when it comes to substituting plant proteins for ground beef in Hamburger Helper. Let your imagination run wild coming up with flavorful combinations!
Tips for the Best Results
Here are some top tips to help you get the best results when using plant-based beef alternatives in Hamburger Helper:
- Cook beans, lentils, soy crumbles, or vegetables until very soft before adding to Hamburger Helper.
- Mash, crumble, or chop ingredients to mimic a ground beef texture.
- Sauté mushrooms, eggplant, etc. first to enhance flavor.
- Season well with salt, pepper, herbs, or spices to boost the savory umami taste.
- Use broth, tomato sauce, or seasoning mixes to add more flavor complexity.
- Follow the Hamburger Helper recipe directions for sautéing and cooking times when cooking the beef substitutes.
- Make sure to achieve a similar consistency to ground beef to hold up well and absorb the other ingredients.
Keep these tips in mind, and you’ll have amazing plant-based Hamburger Helper meals ready in no time!
Frequently Asked Questions
What’s the best way to cook beans and lentils for Hamburger Helper?
Cook dried beans and lentils until extremely soft and mashable. Canned beans should be rinsed and drained well. Overcooking leads to a better texture. Sautéing canned beans briefly adds flavor.
Do I need to adjust seasonings when using plant proteins?
Taste the dish as you go. You may want to boost umami flavor with extra salt, herbs, broth, or nutritional yeast. But plant proteins tend to pick up seasoning well.
Do I need to use more beans or lentils than ground beef?
In most cases using about 1 1/2 to 2 cups cooked beans or lentils for every 1 pound of ground beef works well. But adjust amounts if needed for texture.
What’s the best way to use mushrooms instead of ground beef?
Chop and sauté mushrooms until browned and moisture is released. This enhances their umami, meaty flavor. Pulsing them after chopping gives a minced texture.
Can I use Hamburger Helper seasoning packets with plant protein?
Yes, the seasoning packets will work perfectly to add flavor to beans, lentils, soy, etc. Follow normal Hamburger Helper directions.
Conclusion
With a wide variety of plant-based ingredients to choose from, you can easily recreate the taste and texture of beef Hamburger Helper with healthier meatless alternatives like beans, lentils, soy, mushrooms and more. Experiment with different proteins and seasonings for delicious results the whole family can enjoy. Going meatless even one or two days a week is an easy way to add more variety to your meals and boost nutrition.