Dinner for 4
Chickpea Mushroom Protein Mixture
Chickpeas, mushrooms, walnuts, spices, seeds, and herbs cook together into a savory mixture for filling meals.
$6.90for 4 servings
$1.72 per serving$6.90 for 4
Typical price: Salefork's estimate of an everyday US shelf price for each ingredient. Pick your city to price it from this week's ad.
Photo: veganricha.com
- 15 minstart to table
- Easydifficulty
- 4servings as written
- $typical cost tier
MexicanVegetarianVeganDairy-freeGluten-freeBudgetFamilyDinnersSpring
What it costs
Pick your city to see which ingredients are on sale
| Ingredient | Amount | Cost |
|---|---|---|
| Nuts and seeds$0.70/oz typical | 2.75 oz | $1.97Typical price |
| Mushrooms$0.40/oz typical | 2.5 oz | $1.00Typical price |
| Garlic$0.75 each typical | 0.25 | $0.15Typical price |
| Canned beans$0.09/oz typical | 30 oz | $2.70Typical price |
| Canned tomatoes$0.08/oz typical | 0.5 oz | $0.04Typical price |
| Lemons and limes$0.60 each typical | a little | $0.01Typical price |
| Fresh herbs (cilantro, parsley, basil)$1.49 each typical | a little | $0.19Typical price |
| Total for the servings shown | $6.90 | |
Pantry staples you likely have
Dried spices (cumin, paprika, chili powder, oregano)Cooking spray, shortening, ghee, coconut and sesame oilDried herbs, spices and seasoning blends
Not included in the cost.
Ingredients
- 1/2 cup walnuts
- 2 1/2 oz mushrooms
- 2 cloves garlic
- 30 oz canned chickpeas
- 1 tsp garlic powder
- 1 tsp onion powder
- 2 tsp paprika
- 3/4 tsp salt
- 1 tbsp tomato paste
- 1/2 tsp lime zest (optional)
- 1 1/2 tsp oil (optional)
- 1 1/2 tbsp nutritional yeast
- 2 tbsp hemp seeds
- 1/4 cup fresh herbs
Steps
- Pulse the walnuts, mushrooms, and garlic in a food processor for 30 seconds until finely chopped.
- Heat the oil in a 12-inch skillet over medium heat and cook the mushroom mixture for 4 minutes.
- Stir in the drained chickpeas, garlic powder, onion powder, chili seasoning, paprika, salt, tomato paste, lime zest, and nutritional yeast.
- Cook the mixture for 6 minutes, mashing some chickpeas with a spoon.
- Stir in the hemp seeds and fresh herbs, then cook for 1 minute more.
Swaps
- Canned beans for Dried beans and lentilsabout $0.02/oz more at typical prices
Main ingredient on sale this week? See what to make with canned beans on sale.
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