Related Posts Plugin for WordPress, Blogger...

Sunday, January 7, 2007

A GOOD MEATLESS LOAF (AND GLUTEN-FREE!)

Best Blog Tips Photobucket - Video and Image Hosting
A vegan diner meal!

I'm testing some exotic recipes for the coming Vegan Feast Newsletter, but we were kind of craving simple, old-fashioned North American-style food the other day, so I made one of my vegan "meatloaf" recipes. I originally made this with ground seitan, but found that it can be made with a variety of "burger" substitutes. It can also be made gluten-free, just by accident, if you use the second version made with TVP (textured soy protein) or crumbs of Soy Curls (read about this product here), because it's the oatmeal and grated potato that keep it from falling apart, not gluten flour. It's also pretty high fiber and yummy in a low-key, familiar way. Give either of the following two versions a try!

Photobucket - Video and Image Hosting

Printable Recipe (both versions)

BRYANNA’S GOOD VEGAN “MEATLOAF” WITH POTATO AND OATS,
VERION #1 MADE WITH YVES "GROUND ROUND" OR GROUND SEITAN  
Servings: 8

This recipe makes a good all-around vegetarian “meatloaf”, and the leftovers can be used as vegetarian “crumbles”. You have the option of using veggie “hamburger crumbles", or ground seitan, or TVP, Or a mixture. The scrubbed potato, oatmeal, optional flaxseed and onions make it a fairly high-fiber protein dish. And, by the way, you can halve the recipe, if you like.

The "hamburger" part:
4 c. vegetarian “hamburger crumbles” (such as 2 pckgs. Yves “Ground Round” plain)
OR
ground seitan (NOT ginger-flavored) mixed with 1/4 c. hot vegetarian broth in which you have dissolved 1 tsp. Marmite yeast extract or 2 tsp. dark miso

The rest of the ingredients:
1 c. raw oatmeal (old-fashioned or quick rolled oats)
8 oz. potato, scrubbed or peeled and grated (this is about 1 1/3 cups grated, or a potato about 4 x2 1/2")
2 medium onions, finely minced (a food processor does this best)
1/4 c. soy sauce
1/4 c. ketchup
1/4 c. nutritional yeast flakes
OPTIONAL: 1/4 c. ground flaxseed
1 tsp. salt
1 tsp. garlic granules
1 tsp. EACH dried thyme and savory
1/2 tsp. EACH dry basil, oregano and sage
1/2 tsp. freshly-ground black pepper
(you can use your own seasonings)
Topping: (optional)
1/2 cup low-sodium ketchup, barbecue sauce, or tomato sauce

Preheat the oven to 400 degrees F.

NOTE: If you want a fine-textured loaf, grind the “crumbles”, the seitan, or the reconstituted soy protein in a food processor or a food mill until ground quite fine. If you want a rougher texture, leave it “as is”.

Mix all of the ingredients together well in a large bowl with your hands.

Press the mixture into an oiled or nonstick 9x5" loaf pan (you can line the bottom with cooking parchment, if you like). Cover with a thin layer of ketchup, barbecue sauce, or tomato sauce, if you like. Bake for 1 hour, covering the pan with foil for the first 1/2 hour. Let the loaf stand 15 minutes; turn out on a plate. This firms up as it cools and can be reheated. Great on sandwiches!

Nutrition Facts (calculated using Yves plain "Ground round" and the optional flaxseeds and tomato sauce topping)
Nutrition (per serving): 217.0 calories; 13% calories from fat; 3.5g total fat; 0.0mg cholesterol; 910.0mg sodium; 786.2mg potassium; 28.6g carbohydrates; 9.3g fiber; 5.2g sugar; 19.3g net carbs; 21.5g protein; 3.8 points.

Nutrition Facts (calculated without the flaxseeds)
Nutrition (per serving): 196.2 calories; 7% calories from fat; 1.7g total fat; 0.0mg cholesterol; 910.8mg sodium; 750.4mg potassium; 27.9g carbohydrates; 7.9g fiber; 6.0g sugar; 20.0g net carbs; 20.8g protein; 3.3 points.


***********************************
(GLUTEN-FREE VERSION)
BRYANNA’S GOOD VEGAN “MEATLOAF” WITH POTATO AND OATS,
VERSION #2 MADE WITH TEXTURED SOY PROTEIN
Servings: 8

This recipe makes a good all-around vegetarian "meatloaf", and the leftovers can be used as vegetarian "crumbles". The unpeeled potato, oatmeal, and onions add fiber to a normally low-fiber protein dish. Note: All vegetarian loaves are firmer and more appetizing if you let them cool thoroughly, then slice and reheat them, so make this the day before, or early in the day. Good with Rich Brown Gravy, or just ketchup. Leftovers make good sandwiches.

The use of TVP or Soy Curl crumbs (read about Soy Curls here) instead of veggie "ground round" or ground seitan makes this loaf gluten-free.

3 cups dry textured soy protein (TVP or TSP) granules (there are organic options), OR Soy Curl crumbs (see this post about this option)
2 1/2 cups hot water
2 small or 1 large low-sodium GF vegetarian bouillon cube
4 teaspoons gravy browner, such as Kitchen Bouquet (GLUTEN-FREE NOTE: SEE BELOW) 
1 tablespoon Marmite yeast extract, OR 2 tablespoons dark miso
1 cup GF old-fashioned oatmeal (rolled or quick oats)
8 ounces new or red potatoes, scrubbed and grated
(this is about 1 1/3 cups grated, or a potato about 4 x2 1/2")
2 medium onions, finely chopped (a food processor does this best)
1/4 cup low-sodium soy sauce (USE WHEAT-FREE TAMARI FOR GLUTEN-FREE)
1/4 cup low-sodium ketchup
1/4 cup nutritional yeast flakes
OPTIONAL: 1/4 c. ground flaxseed
1/2 teaspoon salt
1 teaspoon garlic granules
1 teaspoon dried thyme
1 teaspoon savory
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried, crumbled sage
1/2 teaspoon freshly-ground black pepper
Topping: (optional)
1/2 cup low-sodium ketchup, barbecue sauce, or tomato sauce

Preheat the oven to 400°F.

NOTE: If you want a fine-textured loaf, grind the reconstituted soy protein or Soy Curl crumbs in a  food processor or a food mill  until ground quite fine. If you want a rougher texture, leave it "as is".

Mix the textured soy protein with the hot water in a large bowl, and let stand for about 10 minutes to rehydrate.

Mix all of the rest of ingredients into the textured soy protein or Soy Curl crumbs. Mix it well with your hands.

Press the mixture into a 9 x 5" loaf pan, sprayed lightly with oil from a pump sprayer, or with cooking spray, and lined on the bottom with cooking parchment. Cover the loaf with the ketchup, barbecue sauce, or tomato sauce, if you like.

Bake for 1 hour, covering the pan with foil for the first 30 minutes.

Let the loaf cool thoroughly in the refrigerator before slicing. Reheat if necessary, in the microwave, or by steaming or baking in a covered dish.

This is good cold or hot, and makes great sandwiches!

Nutrition Facts (calculated using the optional tomato sauce topping)
Nutrition (per serving): Nutrition (per serving): 210.4 calories; 5% calories from fat; 1.3g total fat; 0.0mg cholesterol; 562.6mg sodium; 489.1mg potassium; 29.6g carbohydrates; 3.5g fiber; 4.2g sugar; 26.2g net carbs; 21.6g protein; 3.6 points.

Nutrition Facts (using the optional ground flaxseeds as well)
Nutrition (per serving): 236.2 calories; 11% calories from fat; 3.1g total fat; 0.0mg cholesterol; 564.4mg sodium; 525.0mg potassium; 31.4g carbohydrates; 4.9g fiber; 4.2g sugar; 26.5g net carbs; 22.6g protein; 4.2 points.

NOTE ABOUT KITCHEN BOUQUET:

There evidently are trace amounts of gluten in Kitchen Bouquet and other liquid gravy browners. You might like to try your hand at making it yourself:

BRYANNA'S HOMEMADE "KITCHEN BOUQUET-STYLE" LIQUID GRAVY BROWNER (GLUTEN-FREE, SOY-FREE)

Kitchen Bouquet is a browning and seasoning sauce. It is typically next to the Worchestershire sauce in most stores. Here's how to make it yourself:

1/2 cup brown sugar
2 cups vegetable broth

Put brown sugar in a heavy pan (like a cast iron frying pan) over medium-low heat and let it scorch, slowly stirring all the time. When it turns a dark brown, add the broth and stir well, and then bottle and keep refrigerated..

Yield: 2 cups (32 Tbs.)

Enjoy!

Photobucket - Video and Image Hosting

29 comments:

Anonymous said...

I can't wait to try this! It looks delicious!

mare said...

Gosh Bryanna that looks tasty - add a popover and I'd be in heaven!

Funny though, I still don't think of oats as GF (gluten-free). Guess I'm old fashioned enough to wait for *everyone* else on the planet to try them as I'm not sure my only reaction to them is gluten intolerance (I may have an allergy lurking in there also :(

mare said...

Oh, and Kichen Bouquet is reported to have low levels of gluten.

Anonymous said...

That book looks great!!

Anonymous said...

Could you tell me how many cups 8oz of potatoes is?

looks great!

Søren said...

Mmmm ... looks very yummy, Bryanna!

Søren said...

Mmmm ... looks very yummy, Bryanna!

Anonymous said...

These sound wonderful! Such comfort food for dark winter evenings.

Anonymous said...

I don't know if I'm the only one but I have a little crush on Dr. Barnard ! LOL

I have to get that book because my dad has diabetes and I always want more of your recipes.

I tried you Lentil Butter from 20 Minutes to Dinner yesterday and I just completely went nuts and ate half of it in one day (with a spoon!). *shame*
SO simple !

Speedwell said...

Hello, Bryanna. Thank you for this lovely meatloaf... I've been missing meatloaf so since I became a vegetarian.

Please, please, I must have your haggis recipe. I just found out my boss, who is usually based out of our Aberdeen office, is going to be here in Houston on Burns Day. Someone is going to surprise him with a haggis for lunch, and I don't want to look like one of the namby-pamby secretaries who won't eat the good stuff. He'll laugh at me.

Gratefulness to you :) S

Søren said...

Great meat loaf recipe, Bryanna! I tried with textured soy protein! It might sound like a lot of potatoes in the recipe but it surely doesn't taste. After cooling down, the loaf - as you said - firmed up nicely too.

Bryanna Clark Grogan said...

Sorry I haven't answered sooner-- my comment moderation was turned on, unbeknownst to me, and i hadn't realized all these comments were sitting there waiting to be approved! Sorry! And thanks for leaving all the comments!

mare-- evidently some stores sell oats that a guaranteed not to have been processed with other grains. And Kitchen Bouquet is optional in most recipes-- it's just for color. There may be other gravy browners with no gluten content at all.

anonymous-- the cup amount would vary, I would think. 8 oz. is 1 large potato.

Speedwell-- email me at bryannaclarkgrogan@gmail.com and I will send the haggis recipe!

Bryanna Clark Grogan said...

Speedwell, I might just do the haggis for a blog entry a few days before Robbie Burns Day! thanks for the idea! In England and Scotland, BTW, some butchers actually sell vegetarian haggis!

Bryanna Clark Grogan said...

PS: I might have accidentally deleted someone's comment, and for that I apologize!

Anonymous said...

Dear Bryanna. This loaf looks fantastic. I hope you don't mind, I shared the recipe at VegginOut (vegginout.proboards92.com).

Bryanna Clark Grogan said...

No problem, Rita! Thanks so much for asking!

Brenda W. said...

I must add my oooh's and ahhhh's to everyone else's ....... I'm not really a meat(less) loaf fan ... all the other ones I've tried have legumes as their base, and taste ... well, like legumes!!! (If I'd wanted lentils, I'd make up a post of lentils!!)

But seeing everyone else's comments, I had to give this a try. Plus, I had some seitan in the 'fridge that needed finishing up.

So I ground it up in the food processor, and used the seitain version of your loaf. WOW .... I can't get over the flavor!!! And the texture is the best I've ever had in a loaf. I'd never heard of raw potato as one of the ingredients, but several old time country folks I was telling about the recipe said they are very used to putting potato in their meatloaves.

Thanks for yet another GREAT recipe!! It makes the most incredible sandwiches! (try it on toasted whole wheat bread with ketchup!!)

mare said...

Bryanna ~

I'm HOPING that oats turn out to be a celiac option (love 'em) but I'm just not sure my reaction is to the (in the past) gluten contamination. Not to get too graphic, but they go right through me AND I break out!

If other Celiacs don't react to the GF oats, I'll be right on the band wagon to answer my own question once and for all!

DANG but that does look good!!

Bryanna Clark Grogan said...

mare-- it seems that some celiacs do react to oats. But tere is confusion. Here's a current article:
http://www.webmd.com/content/article/95/103344.htm

Here are more articles and studies to further confuse you!
http://www.celiac.com/st_main.html?p_catid=14&sid=91hH9H1jZFC52Xf-59107160381.f4

I wonder if you could use flaked quinoa, amaranth or buckwheat instead of oatmeal?

Anonymous said...

we had this for dinner last night (TSP version) with a salad and it was amazing. and i just had a slice on some bread with vegenaise for breakfast and whoa, YUM. i've been reading your blog for a while and enjoying it a lot. thank you for being so great!

Bryanna Clark Grogan said...

Courtney-- It was your comment that got accidentally removed! I'm so sorry!

Bryanna Clark Grogan said...

Mare...I added some notes in the recipe for celiacs, and also a gluten-free homemade version of Kitchen Bouquet. I researched it and some celiacs seem okay with a little Kitchen Bouquet; others don't. Thanks for adding to my education!

mare said...

Homemade Kitchen Bouquet.

Gosh Bryanna - you ARE an angel. It's no wonder I adore you!

And the buckwheat is a genius idea. I love buckwheat and use it in my kasha nutloaf cakes!!

Anonymous said...

Bryanna, Do you think I could use this recipe for non meat balls?? Jamie

Bryanna Clark Grogan said...

Hmmm...never thought of that. The mixture is quite loose before baking-- then it firms up. So I don't know that it would be that easy to form the balls. But I'll give it some thought and blog it if it works! Thanks for the idea, jamie!

mimi said...

For Mare and other celiacs concerned about oats, I recently came across this site: www.glutenfreeoats.com

Anonymous said...

This is baking in my oven right now and making the whole house smell amazing!

I added a tablespoon of vegan worschestire sauce, some minced garlic, and finely minced red bell pepper, which is what I used to do when I was still eating meat.

Great recipe! Thanks!

Chris said...

Tasty dish. I also added minced garlic, a handful of food processed herbed crutons, a tablespoon of worcestershire sauce, and replaced the nutritional yeast and salt with a tablespoon of marmite. Not sure if that was a valid substitution...

with only those adjustments, i felt that the loaf tastes exclusively of soy ground beef. the potatoes nor the oats could really be tasted over the round. not necessarily a bad thing but I think the dish could benefit from a wider assortment of vegetables. at the expense of some prep time, I think peppers, carrots, and perhaps mushrooms should be minced and added. Perhaps even half the ground beef and replace the other half with brown lentils it would offer a more diverse taste.

I served this dish with Good Meats Meatloaf glaze and had it with a side of spaghetti squash. thanks for the recipe!

Anonymous said...

Just made this this morning and reheated for dinner tonight. My meat-eating husband asked for seconds and said it was "very good." He still doesn't know he wasn't eating real meatloaf ... and I'll never tell. Thanks for the great recipe.