A GOOD MEATLESS LOAF (AND CAN BE GLUTEN-FREE)

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 I originally made this with ground seitan, but found that it can be made with a variety of "burger" substitutes.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!


Printable Recipe (both versions)

BRYANNA’S GOOD VEGAN “MEATLOAF” WITH POTATO AND OATS, VERSION #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”
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.

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(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, 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.

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 brands of liquid gravy browner. 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!