This loaf is inspired by the traditional meatpie but it uses no animal-based ingredients.
|1 serving||Egg Replacer|
|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|
|1/3 cup||Italian parsley, fresh||28 g|
|80 g||quinoa flakes||3/4 cup|
|1/4 cup||walnuts [optional]||28 g|
Before you start
A food processor would make things easier to chop the vegetables.
- Preheat the oven to 190°C/375°F. Line the baking sheet with parchment paper or spray with non-stick spray.
- Prepare the egg replacer, then set aside.
- Pierce the sweet potato with a fork then microwave 5 min. Allow to cool enough to handle, then peel and set aside.
- 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.
- 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.
- 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.
- 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.
Leftovers make tasty sanwiches.
Nutrition Facts Table
per 1 serving (190g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||1||serving|
|Grain Products :||½||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||¾||serving|
ClaimsThis recipe is :
- 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
|Meat and Alternatives||1 ½|