Meatless Meatpie

Meatless Meatpie

This loaf is inspired by the traditional meatpie but it uses no animal-based ingredients.

8 servings
Preparation 20 min
Cooking 1 h 5 min

Standing 20 min

240 calories per serving 


Ingredients

1 serving Egg Replacer (Recipe)    
1 sweet potatoes   180 g
1 tbsp canola oil   15 mL
1 onions, finely chopped   200 g
1 stalk celery, finely chopped   70 g
1 carrots, finely chopped   100 g
2 cloves garlic, finely chopped    
2 cups white "navy" beans (canned)   500 mL
460 g firm regular tofu   2 1/4 cups
2 tsp paprika   6 g
1/2 tbsp salt   7 g
1/4 tsp ground pepper   1 g
1/4 tsp cayenne pepper   1 g
2 tbsp dried oregano   4 g
2 tbsp soy sauce, low-sodium   30 mL
2 tbsp tomato paste   30 mL
1 tbsp prepared mustard   15 mL
4 tbsp nutritional yeast   35 g
5 drops Tabasco sauce   0.63 mL
1/3 cup Italian parsley, fresh   28 g
80 g quinoa flakes   3/4 cup
1/4 cup walnuts [optional]   28 g
  parchment paper    
  aluminum foil    

Before you start

A food processor would make things easier to chop the vegetables.

Method

  1. Preheat the oven to 190°C/375°F. Line the baking sheet with parchment paper or spray with non-stick spray.
  2. Prepare the egg replacer, then set aside.
  3. Pierce the sweet potato with a fork then microwave 5 min. Allow to cool enough to handle, then peel and set aside.
  4. Prepare the vegetables: Finely chop the onion, celery, and carrot. Heat the oil in a pan over medium heat, then add the vegetables and sauté 6-10 min, with occasional stirring. Add a little water if necessary to keep the vegetables from sticking or becoming dry. Once they’re softened, add the drained beans and spices and mash them lightly with a fork.
  5. Meanwhile, place the peeled sweet potato into the food processor along with the tofu, soy sauce, and all seasonings, including nutritional yeast and parsley. Process until fairly smooth.
  6. In a large bowl, combine the egg replacer with the quinoa flakes and optional ground walnuts. Add the tofu mixture and vegetable mixture, then mix well. Spoon the mixture onto the prepared baking sheet. Using dampened hands shape it into an oblong or oval loaf about 6 in (15 cm) wide.
  7. Cook in the middle of the oven 25 min, until the top is evenly browned. Loosely cover with aluminum foil, then cook an additional 35-40 min. Using a toothpick, check to make sure that the center is firm, if not give it a little extra time. Let the meatloaf stand 20 min before slicing and serving. Be careful when slicing, since this loaf is not as firm as a meatloaf.

Remarks

Leftovers make tasty sanwiches.

Nutrition Facts Table

Nutrition Facts

per 1 serving (200g)

Amount

% DV*

* DV = Daily Value

Calories

240

Fat

7 g

11 %

Saturated 1 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

650 mg

27 %

Carbohydrate

30 g

10 %

Fibre

7 g

28 %

Sugars

4 g

Protein

17 g

Vitamin A

60 %

Vitamin C

15 %

Calcium

15 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat
Source of :
Omega-3, Pantothenic Acid, Vitamin C, Vitamin E
Good source of :
Calcium, Copper, Phosphorus, Selenium, Vitamin B6, Zinc
Excellent source of :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin K

More info


This recipe is in the following categories: Beans/Legumes | Soy | Vegetables | Main courses/Entrées | Diabetes-friendly | Halal | High Calcium | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Source of Omega-3 | Vegan | Vegetarian


Egg Replacer

Egg Replacer

This mixture works as well as eggs to bind patties and meat loaves, and can also be used in cookies and cakes. However it will not leaven like eggs for sponge cakes or soufflés. One serving corresponds to one egg.

1 serving
Preparation 5 min
Standing 5 min

50 calories per serving 


Ingredients

1 tbsp flax seeds, ground   10 g
1/3 cup water   85 mL

Method

Grind the flax seeds, then place them into a bowl or cup. Stir in the water, then let the mixture stand 5 min to allow it to gel.

Nutrition Facts Table

Nutrition Facts

per 1 serving (100g)

Amount

% DV*

* DV = Daily Value

Calories

50

Fat

4 g

6 %

Saturated 0.4 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

4 mg

0 %

Carbohydrate

3 g

1 %

Fibre

3 g

11 %

Sugars

0 g

Protein

2 g

Vitamin A

0 %

Vitamin C

0 %

Calcium

4 %

Iron

4 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¼ serving

More info

Claims

Free :
Added Sugar
Source of :
Copper, Fibre, Folacin, Vitamin B6
Good source of :
Magnesium
Excellent source of :
Manganese

More info


This recipe is in the following categories: Halal | Kosher | Vegan | Vegetarian

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