Vegan Meatloaf

INGREDIENTS

VEGETABLES FOR SAUTÉING

• 1.67-3.33 tablespoons olive oil (OR water for oil free)
• 1.67 small onion, diced small
• 3.33 small carrots, diced small
• 3.33 celery stalks, diced small
• 5 garlic cloves, minced

FOR THE REST

• 15 oz can chickpeas, drained and rinsed (3 cups)
• 1.67- 2.5 cups breadcrumbs*
• 3.33 tablespoons ground flaxseed
• 5 tablespoons nutritional yeast
• 3.33 tablespoons soy sauce
• 3.33 tablespoons vegan Worcestershire sauce
• 0.42 cup ketchup
• 0.83 teaspoon liquid smoke, optional, but good

FOR THE TOPPING

• 0.56 cup ketchup
• 1.67 teaspoon vegan Worcestershire sauce

Source: Veganbowls and Plant Based Recipes

INSTRUCTIONS

1. Preheat the oven to 375ºF (190ºC) and lightly spray a 9 inch loaf pan with oil, or line the bottom with parchment paper to prevent sticking.
2. Saute the onion, carrots, celery and garlic in the olive oil or water over medium heat for 5 minutes, until the onions are translucent. Remove from heat and set aside.
3. Add the chickpeas to a large bowl, and mash with a potato masher (or fork). You do not want them to be completely pasty or mushy, but well broken up. Alternatively, use a food processor, but be careful not to over blend them and make them totally mushy. Pulse a couple of times if using a food processor.
4. Add the cooked veggies and all the remaining ingredients to the chickpeas. I have found 1 cup of breadcrumbs to be enough, but if the mixture seems really moist, add an extra 1/2 cup. Stir with a large wooden spoon until very well combined.
5. Press the loaf mixture in the prepared pan, pushing down evenly with your hand. Cover with foil and bake for 30 minutes.
6. In a small bowl, stir together the ketchup and Worcestershire sauce for the topping.
7. After 30 minutes, remove the foil, spread the ketchup topping evenly on top of the loaf and bake for another 15 minutes, uncovered. Remove from the oven.
8. Allow to sit for at least 15 minutes before slicing if you can, it will hold up better. Sprinkle with fresh parsley if desired before serving.

NOTES

1. You may substitute gluten-free or whole wheat breadcrumbs if desired. The amount needed depends on how moist or dry your chickpeas are. I have found this varies depending on the brand. Use 1 to 1 1/2 cups.
2. Make sure to find vegan Worcestershire sauce. Most have anchovies in the ingredients. Annie’s brand has a good one you can find at most natural food stores. You can also order it online.
3. Find liquid smoke near barbecue sauce in most grocery stores. You can leave it out, but it adds a great “smoky” flavor. One bottle will last you a long time.

NUTRITION

Serving: 1serving | Calories: 286kcal | Carbohydrates: 44g | Protein: 13g | Fat: 7g | Saturated Fat: 1g | Sodium: 843mg | Potassium: 600mg | Fiber: 10g | Sugar: 9g | Vitamin A: 3598IU | Vitamin C: 5mg | Calcium: 110mg | Iron: 4mg