Learn How to Make a Tasty Vegetarian/Vegan Meatloaf
The Benefits of Vegan No-Meat Loaf
Benefits of Vegan No-Meat Loaf
Because the major components of this recipe are beans and nuts, this recipe will get you lots of dietary fiber and protein. Plus there is more fiber from the celery also. Great flavors come from all of the other ingredients, and although it won't taste like meatloaf, it is still very flavorful and hearty enough to please even discriminating meat lovers.
Cheap and Easy No-Meat Vegan Loaf
Easy No-Meat Vegan Loaf Made Simple
If you're looking to change your diet and get away from those bad, fatty red meats, this vegan no-meat loaf is just the ticket. It's pretty simple, healthy, doesn't take a lot of time, it's relatively inexpensive to prepare and it can be modified with a few simple changes to suit a variety of tastes. With small changes, the same basic recipe can be used to make vegan burgers or vegan no-meatballs. The basic ingredients are as follows:
Lentils, Chick Peas (hulled) ,Oatmeal.Garlic,Onion, Vegan Wostershire Sauce, Vegan Ketchup, Caraway Seeds, Green Pepper, Sea Salt, Fresh Ground Pepper, Sage, Mushrooms, Celery, Flax Seed, Water, Walnuts (unsalted) (not necessarily in any particular order). (optional ingredients include fresh basil, oregano leaves, Italian seasoning, cayenne pepper, vegan BBQ sauce).
If you want to make a true vegan version, you will need to have vegan ketchup and vegan wostershire sauce, which I didn't have when I made the first trial loaf. You will need a large mixing bowl to mix the ingredients, a food processor, a potato masher, medium pot for cooking the lentils, and a 9" loaf pan(s).
To start this recipe you are going to need 2 1/2 cups of cooked lentils. Lentils will expand as they absorb water when they cook, so you'll probably only need 1 cup of dry lentils to start. Put the lentils in a pot and cover with water, so the water is about 2" above the lentils. Bring the water to a boil, and allow to boil for 2 minutes. At the end of two minutes, turn off the heat, put a lid on the pot and allow the lentils to sit for 1 hour. At the end of the hour, drain off any excess water, and put 2 1/2 cups of the cooked lentils and 1 cup of hulled garbonzo beans (chic peas) into your mixing bowl. Mash the mixture with your potato masher, but don't make complete mush out of them.
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Vegie Meatloaf with Lentils and Brocolli
Adding the Rest of Your Flavors to the Bean Mixture
Now We're Ready for the Rest of the Ingredients
Now that you have your bean mixture ready, it's time to add the rest of the ingredients. You could just as well have prepared everything ahead of time, or you can prepare them as you need them. It's entirely up to you, and there really isn't any particular order in which the ingredients need to added.
You need some mock egg mixture. I used the equivalent of two eggs which is two tablespoons of ground flax seed mixed well the six tablespoons of water, which I added to my bean mixture along with 1 1/2 cups of oatmeal. (you can use other grains, just as well). After the mock egg and oatmeal is added you will want to mix up the mixture well again, so the oatmeal absorbs much of the liquid. Next add 1/2 cup of vegan ketchup and 2 tablespoons of vegan wostershire sauce, and mix again. (You can substitute BBQ sauce for the ketchup if you like).
In your food processor, chop/grind 1/2 cup of unsalted walnuts, 1/2 cup of mushrooms (previously browned), 2 stalks of celery, 1 tablespoon of caraway seeds, 3 cloves of garlic, 1 teaspoon of sage, and 1 green pepper. Add the processed ingredients to the bean mixture and mix well again. The consistency of your mixture should be similar to what the consistency of a regular meat mixture would be for a meat containing meatloaf.
Finally add about 1/4 to 1/2 teaspoon of sea salt and 1 teaspoon of fresh ground black pepper and mix again. Cut a piece of parchment paper and double it over to add to the loaf pan with enough hanging over the ends to use as handles to pull the no-meat loaf out of the pan after it's done cooking.
Preheat your oven to 350 Degrees F. Bake the no-meatloaf for 1 hour. At the end of 1 hour, remove your no-meat loaf from the oven and top the loaf with a layer of vegan ketchup (or BBQ sauce). Return loaf to the oven for 15 minutes. After 15 minutes remove loaf from oven, pull out of the loaf pan with the parchment paper handles, place on a serving plate, slice and serve. 1 loaf should make 8-10 servings depending on how thick you cut each serving.
Estimated Nutrional Facts for Vegie Meatloaf With Regular Ketchup
|Serving size: 1 slice|
|Calories from Fat||81|
|% Daily Value *|
|Fat 9 g||14%|
|Saturated fat 8 g||40%|
|Unsaturated fat 1 g|
|Carbohydrates 21 g||7%|
|Sugar 7 g|
|Fiber 4 g||16%|
|Protein 7 g||14%|
|Cholesterol 0 mg|
|Sodium 186 mg||8%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
How to Cook Lentils
Prep and Cook Time for Vegan No-Meat Loaf
How to Cook Lentils
Although this is not the way that I cook my lentils, it is possibly and equally good way to cook them, and they should finish approximately the same consistency. I haven't tested yet to see if this is a fact, but when I do, I will make an update here to let everyone know. When you are making this recipe, I recommend that you use brown lentils as the finished product will look very similar to a regular meat containing meatloaf. It even slices like a regular meatloaf. If you like, you can also cook brown extra mushrooms and top your no-meatloaf with the additional mushrooms when you serve.
Healthcare Costs vs. Disposable Income Spending on Food Over Time
US Obesity Rate
You Are What You Eat or Toxic Farm-Raised Salmon
Why You Should Care About What You Eat
You Should Start Caring More About What You Eat, So You Can Become Part of the Solution Instead of More of the Problem
It's no secret that America is getting more and more morbidly obese. Just look around you the next time you are in the supermarket or in a restaurant. The food that you buy in most supermarkets, is highly processed, artificially ripened, artificially colored, contains numerous unhealthy chemicals, antibiotic laden,growth hormone laden, industrially grown, and many items contain high quantities of high fructose corn syrup. When you prepare this meal, you want to use organic vegetables if possible, and ketchup, wostershire sauce, or BBQ sauce that does not contain high fructose corn syrup, the consumption of which is believe was a contributing factor to my having non-alcoholic fatty liver disease.
America has become one of the most unhealthy countries in the world. Diseases that are caused by food are running rampant, not to mention that nearly 1/5 of the production of greenhouse gases is directly related to raising cattle. In general American's eat 5 to 10 times more meat than is recommended, most of which is industrially raised, and at best is of questionable quality.
10 billion animals are grown every year for slaughter for food. That is enough animals, that if they were placed end-to-end they would reach from the earth to the moon five times. Cattle produce more greenhouse gasses than all of the transportation in the world combined (cars, trucks, planes, trains, etc.). If you look at a graph of cost vs. food production over time, the cost of food production as gone steadily down. If you look at the same graph comparing the cost of health care over the same period of time, the cost have health care has gone steadily up. It doesn't take a rocket scientist to see that eating cheap, mass produced food is making us fat and sick.
Changing your diet to a more vegetable and fruit based diet and reducing the consumption of meat and dairy products, not only promotes better health, it also promotes a smaller carbon footprint and reduces wastes of natural resources. It takes 10 times as much water to raise cattle as it does to raise vegetables and fruits. If you chose to start improving your diet, I suggest you start by buying your fruits and vegetables locally when you can. If you have a farmer's market near you, take advantage of it, as your produce bill will most likely be considerably smaller and your food will be considerably fresher, without all of the artificiality that is produced by factory farmed produce.
If you can't buy locally grown fruits and vegetables, do the next best thing and buy organic fruits and vegetables. You'll pay a little bit more, but you will be avoiding a lot of the bad stuff that goes into factory farmed produce. I HIGHLY recommend that you buy the movie "Food, Inc.," because if you see how cattle and poultry are raised and treated on factory farms, you will think twice when you buy your meat. If you MUST eat meat, try to find locally produced meat that isn't loaded with hormones and antibiotics.
The very sad fact is that if things don't change, Americans will eat themselves into extinction. Then it won't matter to us if North Korea or Iran has nuclear weapons, because there will be no one in America for them kill anymore. We need sustainable farming, that big pesticide manufacturers are trying very hard to prevent. Genetically modified seeds that resistant to more pesticides and that may, in the future, be modified to have a termination gene, will prevent small farmers from ever being able to have their own seeds to plant after a growing season. If you don't know what a termination gene is, it is a gene that will kill the seeds of plants, so that farmers can't save them and plant them. Is this the kind of agriculture that Americans should want or support? I say "NO."