This Vegan Meatloaf recipe is a hearty and delicious plant-based twist on the classic dish. With a combination of cooked bulgur, whole wheat bread crumbs, rolled oats, and a medley of diced vegetables, this savory and satisfying dish is perfect for those looking for a plant-based alternative to traditional meatloaf.
Health Benefits – low sugar
Prep: 15 Minutes | Cooking time: 1 hour | Servings: 8
Ingredients
2 cups cooked bulgur (see tips for gluten-free options)
1-½ cups whole wheat bread crumbs
1-½ cups rolled oats
1 cup fire roasted tomatoes with juice
1 small onion, diced
2 celery stalks, diced
¾ cup carrots, diced
½ green bell pepper, diced
¼ cup finely chopped walnuts
3 Tbsp low-sodium soy sauce
2 tsp Dijon mustard
½ tsp dried thyme
¼ tsp dried sage
¼ tsp ground black pepper
Salt, to taste
½ cup ketchup plus enough to top loaf before baking
Method
- Preheat oven to 350 °F. Line a 9 x 13 inch baking dish or deeper loaf pan with parchment paper.
- Combine all ingredients in large bowl. Press into prepared dish. Poke holes over the top with finger, then spread a thin layer of ketchup over the top with spatula.
- Bake for 60 minutes. If desired, broil for 5 minutes at the end to brown the top.
Cooking Tips
- You can use regular tomatoes instead of fire roasted tomatoes.
- To make your own bread crumbs, toast 2 to 3 slices of bread and process them in a food processor until you reach the desired crumb size.
- For a gluten-free version, substitute the bulgur with buckwheat or quinoa.
- If you want, you can substitute low-sugar BBQ sauce for the ketchup.
- Instead of chopping walnuts by hand, you can process them in a food processor.
Recipe has been graciously provided T. Colin Campbell Center for Nutrition Studies
Created on 16 Nov, 2023.
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