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Meatless Meatloaf

January 23, 2013


I became a vegetarian long before the age most people grow to like meatloaf.  I’ve tried a lot of veggie loaf recipes out there and have never been happy with just throwing a bunch of soy in a pan, but lentil loafs just haven’t grown on me, either.  The recipe below has a nice meaty texture but is still loaded with veggies to make you feel good about eating it.
I like to pair my meatloaf with a fat free sour cream biscuit and some mashed cauliflower and potatoes, covered in “beef” gravy.

 *Recipe updated 1/23/14 to include vegan options*

Meatless Meatloaf
Author: 
Recipe type: Main
Cuisine: American
Prep time: 
Cook time: 
Total time: 

Serves: 8
 

Ingredients
  • ½ c chopped nuts (recommend pecans or walnuts)
  • ½ c plain breadcrumbs (GF will work)
  • ¼ c shredded mozzarella or ¼ c nutritional yeast
  • 6 baby bella mushrooms
  • 1 medium onion
  • 1 c leftover vegetables (or any cooked veggies)
  • ½ tsp salt (to taste)
  • ½ tsp pepper (to taste)
  • ½ tsp garlic
  • 1 tsp Italian seasoning
  • ½ – 1 tsp liquid smoke (optional)
  • 1 tsp soy sauce (or GF/soy free option, like liquid aminos)
  • 1 tbsp ketchup
  • 1 egg + 4 whites OR ¾ c liquid egg subsitute OR 3 flax eggs (3 tbsp milled flax + 9 tbsp warm water, let sit until slightly geled)

Instructions
  1. Preheat the oven to 375° and grease standard loaf pan.
  2. Finely chop mushrooms, onion, and vegetables.
  3. Combine all ingredients except liquids and mix thoroughly.
  4. Add liquid smoke, soy sauce, ketchup, and egg/replacement. Mix until well combined. The mixture should be fairly sticky.
  5. Press mixture into loaf pan. I like to cover in wax paper and give a good, hard press to avoid air bubbles or a crumbly final product.
  6. Bake uncovered for 30 – 45 minutes.
  7. Cool for 10 – 15 minutes. The loaf will firm slightly as it cools. Slice and serve.

Notes
For a thicker loaf, double the recipe and cook for 1 – 1¼ hour. If you aren’t going to smother your meatloaf in gravy (though I’m not sure why you wouldn’t!), top with a mixture of 2 tbsp ketchup, 1 tsp Worcestershire sauce, and a few good shakes of cumin powder.

Nutrition Information
Serving size: 1 slice Calories: 103 Fat: 6g Saturated fat: 1g Carbohydrates: 7g Sugar: 2g Fiber: 1.5g Protein: 6g

 

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6 Comments
    Parisa Jan 23, 2014

    For the 1c cooked veggies, what kind did you use?

    Reply
      Kelly Jan 23, 2014

      I’ve used pretty much whatever is in my fridge — carrots, broccoli, peas, cauliflower. You could even use squash. Just don’t use anything with a LOT of liquid (like 1 full cup of tomatoes or bell peppers). You just want them fully cooked so you can mash or puree them easily. This tends to be my go to recipe for using up frozen veggies that are starting to get freezer burnt or veggies that I cooked for dinner a night or two before.

      Reply
    Kandice Bowman Mar 12, 2013

    Is there anything you would recommend to substitute for the mushrooms?

    Reply
      Kelly Mar 12, 2013

      This recipe is very forgiving. I use the mushrooms to add a little moisture and a meaty bite. You can replace mushrooms with any other soft vegetable if you dont like them (cooked cauliflower or carrots would be good). If you don’t mind soy then hydrated TVP or pressed and crumbled tofu would work, as well.

      Reply
    Sally Jan 25, 2013

    i don’t like regular meatloaf, but something tells me I would LOVE this. I’ve had meatless meatloaf before but have never made it myself. This sounds so good right about now!

    Reply
      Kelly Jan 25, 2013

      Some meatless meatloaf recipes can be pretty time intensive, but this one is really easy: just chop, mix, and bake. Hope you give it a try (and love it)!

      Reply

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