Protein Squares and Gravy (yes, I decided to call them Protein Squares!)

The thing about making up a recipe is you have to come up with some catchy name for it, too. Something I’m no good at, hence the utilitarian nature of the title of my latest creation: The Protein Square. As Scott Weiland would say, “[Its] name is what it meeeaaans, driving faster in my…caaaaar.” Preheat your oven to 350.


Coarsely chop a couple portobella mushrooms…


add the mushrooms to the bowl of your food processor along with about 1/2 C chopped onion, 1 C walnuts, and 2 or 3 cloves of garlic, a few squirts of vegan worcestershire, and salt and pepper to taste.


Process until the mixture is somewhere between finely chopped and minced.


Add a can of drained beans. You can pretty much use whatever kind you want, but I used red because they had the most protein out of the other few kinds I checked. By the way, it doesn’t hurt to rinse the beans with water a few times.


Now go ahead and puree the heck out of it. Afterwards I let mine sit in the fridge a couple hours, but only because I threw it together right before I left for church. I’m not sure if it’s necessary or not, sorry.


Spoon the mixture into a muffin tin. I used a square tin so I could call these protein squares. If you use a regular muffin tin, you’ll have to call yours protein rounds. Grease at your own risk – I’ll get to that soon.


Bake for about 45 minutes, or until the squares (or rounds, or hearts or mini donuts or whatever you made) feel firm to the touch. Careful, don’t burn yourself touching! In my family, touching burning hot food with your bare hands is an art, but I have yet to master it.


So. I poured a little olive oil in each square of the tin before I spooned in my mixture. These darn protein squares stuck in exactly every part of the tin that was coated with oil. I guess maybe this shiny tin didn’t need to be greased, or maybe I should have just added a little oil to the mixture itself. So anyway, be careful.

Now, while those are in the oven you can make a nice vegan gravy. And mashed potatoes would be good, too, but I’m not going to teach you how to make mashed potatoes. At least not today.


Start by sauteing about 1/4 C chopped onion and 2 cloves of garlic in 1/4 C vegetable oil until the onions become soft and clear.


Add 1/4 C flour, with salt, pepper and sage to taste, and a couple teaspoons of nutritional yeast.


Stir until a paste forms.


Add 1 C vegetable broth, a little at a time


stirring constantly. If you’re not using a whisk, smash the lumps apart with the back of the spoon.


Keep adding, stirring and smashing until the gravy is smooth and reaches the desired consistency. What is “the desired consistency”?


This is how I like it, but make yours as thick or as thin as you want.


And if you prefer a brown gravy, add a little Kitchen Bouquet. One good thing about the squares sticking is there was a little indentation in each one that was perfect for filling with the gravy! You will see that tomorrow when I do my last Thanksgiving post of the year.

0 thoughts on “Protein Squares and Gravy (yes, I decided to call them Protein Squares!)

  1. Where ever did you find that nifty pan? I think I’m going to try these, but will be soaking the walnuts for a minimum of 4 hours in order to better utilize the protein!

  2. You can try cutting strips of greaseproof paper and putting them in the pan (letting excess overhang) so when they’re backed, you use the strips to help you get them out. Might work, might not, but it definitely helped with the lasagne muffins I made (sorry they’re not vegan, but just for a photo reference of how to put in the strips). 🙂

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