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Meatless Meatpie

1 Reviews
100% would make this recipe again

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

Preparation : 20 min Cooking : 1 h 5 min Standing : 20 min
240 calories/serving
  • Can be done in advance
  • Easy
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly

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 wheat-free soy sauce 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
parchment paper
aluminum foil
1/4 cup walnuts [optional] 28 g

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

per 1 Serving (190g)

Amount

% Daily Value

Calories

240

Fat

7 g

11 %

Saturated 0.8 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

640 mg

27 %

Carbohydrate

30 g

10 %

Fibre

7 g

28 %

Sugars

4 g

Protein

17 g

Vitamin A

64 %

Vitamin C

18 %

Calcium

15 %

Iron

29 %

Servings of Canada's Food Guide

1 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

Claims

This 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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1
Meat and Alternatives 1 ½
Fats 1

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again