Just because you’re vegan it doesn’t mean you have to miss out on “meatloaf.” This easy recipe is hugely flavorful and full of protein:)
Honestly even carnivores love this, really! The flavors are so savory and hearty, plus it’s loaded with fiber and protein to fill you up. Serve it with mashed potatoes and vegan gravy or stuff a slice into a HUGE sandwich made with no knead bread:)
Where’s the protein?
Ok, you have options, all of which are packed with protein:
- Brown rice
You can make this “meatloaf” with any of the above. They can be used interchangeably. If you decide not to use the beans you’ll need 1 1/2 cups of COOKED lentils OR brown rice to substitute.
- Beans. 1 cup of cannellini beans contains over 15 grams of protein.
- Lentils. 1 cup of cooked lentils contains 18 grams of protein.
- Brown rice. 1 cup of cooked brown rice contains 5 grams protein.
Where does all the flavor come from in this Easy Vegan Meatloaf?
- Worcestershire sauce
- Dijon mustard
- Maple syrup
- Nutritional yeast
- Tomato ketchup
- Lots of veggies and herbs:)
It’s important to have a binding agent to keep everything nicely held together. In a regular meatloaf we use eggs. In a vegan meatloaf we use ground flaxseeds which do just as good a job as eggs any day. Absolutely no need for eggs! I’ve also added some oats which helps absorb excess moisture from the veggies. Oats provide additional protein and plenty of fiber:)
What equipment do I need to make this meatloaf?
- a sharp knife
- a loaf pan
- parchment paper
Easy Vegan “Meatloaf”
- Prep Time: 30 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 15 minutes
- Yield: 1 loaf 1x
3 tablespoons olive oil
2 yellow onions, peeled and finely chopped
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 teaspoons Bragg’s Seasoning OR 1/2 teaspoon dried thyme
2 large carrots, peeled and diced
2 sticks celery, diced
3 cloves garlic, peeled and minced
2, 15 oz cans cannellini beans, OR Chickpeas drained and thoroughly rinsed OR 1 1/2 cups cooked lentils OR 1 1/2 cups cooked brown rice
1/4 cup oats
1/4 cup Nutritional yeast
2 tablespoon Dijon mustard
2 tablespoon vegan Worcestershire sauce
2 tablespoon tomato ketchup
2 tablespoon ground flax seeds
1/4 cup tomato ketchup for glaze
Preheat the oven to 375F
Line an 8 inch x 4 inch x 2 1/2 inch loaf pan with parchment paper.
- Heat the olive oil in a large saucepan, add the onions, sprinkle with kosher salt, freshly ground black pepper and Bragg’s Seasonings (or dried thyme) and cook on a low heat for about 5 minutes.
- Add the carrots, celery and garlic, continue cooking until the onions are translucent about 15 minutes. Stir occasionally.
- In a large bowl combine the drained and rinsed beans – OR RICE OR LENTILS IF USING INSTEAD, oats, Nutritional yeast, Dijon mustard, Worcestershire sauce, tomato ketchup and ground flax seeds. Mash well so the beans break up but leave some chunks. You don’t want a puree! If you’re using rice or lentils, just stir well to combine.
- Add the onion mixture to the bean mixture. Stir well to combine.
- Transfer the mixture to an 8 1/2 inch x 4 1/2 inch loaf pan lined with parchment paper.
- Press the mixture down well. Cover with aluminum foil, place on a baking tray and bake for 30 minutes in the preheated oven.
- Remove the loaf from the oven. Spread the remaining ketchup over the top, return the loaf to the oven UNCOVERED for a further 15 minutes.
- When cooked allow the loaf to “rest” for 15 – 20 minutes before serving to firm up.
- Slice and enjoy with mashed potatoes or at room temperature in a very large sandwich!
Keywords: vegan, vegan meatloaf
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