No-Meat Loaf Recipes

No-Meat Loaf Recipes - How Foods Fight Cancer

MAKES 1 LOAF (12 SERVINGS)

Serve this great-tasting loaf with Garlic Mashed Potatoes (page 177) and Mushroom Gravy
(page 156) for a hearty meal that’s sure to please. A food processor makes it easy to make
fresh bread crumbs (or you can purchase packaged bread crumbs) and to finely chop the walnuts
and vegetables. The tomato sauce in this recipe adds vitamin C and lycopene.

1 package (14 ounces) vegan burger crumbles, or 2 cups cooked Bulgur
11⁄2 cups bread crumbs, preferably whole wheat (2 to 3 slices of bread)
11⁄4 cups rolled oats (oldfashioned or quick-cooking)
1 cup tomato sauce or crushed tomatoes
1 small onion, minced
2 celery stalks, minced
1 carrot, minced
1⁄2 green bell pepper, minced
1⁄4 cup finely chopped walnuts
3 tablespoons reducedsodium soy sauce
2 teaspoons stone-ground or Dijon mustard
1⁄2 teaspoon dried thyme
1⁄2 teaspoon dried sage
1⁄4 teaspoon ground black pepper
1⁄2 cup ketchup or barbecue sauce (optional)


1. Preheat the oven to 350 degrees F. Lightly mist a 5 x 9-inch loaf pan
or similar baking dish with vegetable oil spray.

2. Combine the vegan burger crumbles, bread crumbs, oats, tomato
sauce, onion, celery, carrot, bell pepper, walnuts, soy sauce, mustard,
thyme, sage, and pepper in a large bowl. Mix with a large spoon or
your hands until the mixture is evenly combined.

3. Press into the prepared loaf pan. Spread the optional ketchup over
the top and bake for 60 minutes. Let stand for 10 minutes before
slicing.

4. To store leftovers, remove the loaf from the pan and let cool. Stored
in a covered container in the refrigerator, leftover No-Meat Loaf will
keep for up to 3 days.


PER SERVING: 104 calories; 2.6 g fat; 0.3 g saturated fat; 22% calories from fat; 0 mg cholesterol;
8.2 g protein; 13.9 g carbohydrate; 2.7 g sugar; 2.5 g fiber; 418 mg sodium; 37 mg calcium; 1.7
mg iron; 5.9 mg vitamin C; 463 mcg beta-carotene; 0.6 mg vitamin E; 3094 mcg lycopene