Vegan: Meatless Loaf Recipe
Recipe
Ingredients
2 tbsp sunflower oil
2 medium onions, chopped
4 1/2 oz tvp granules
1 cup hot water or vegetable stock
1 1/2 cup breadcrumbs
1/2 tbsp mixed herbs
1 tbsp freshly chopped parsley
2 cloves crushed garlic
1 egg equivalent, well mixed
2 tbsp soy sauce
1 salt and pepper
SAUCE
32 oz chopped tomatoes
6 oz tomato paste
1 salt and pepper to taste
Recipe
Preparation
Preheat oven to 350 degrees. In a large saucepan, heat oil and saute
onions until lightly browned. Add the TVP mince, stir and cook for
two minutes. Pour the hot water or stock over the saute and simmer
for four minutes.
In a separate bowl, mix the breadcrumbs, herbs and garlic together
with one cup cold water. Stir in the egg and leave to one side for
ten minutes.
Combine the cooked TVP mince with the breadcrumbs mixture, then add
the soy sauce. Stir well and season to taste. Using your hands,
shape the mixture into an oval mound and place it in the center of a
large baking dish, leaving plenty of space all around for the tomato
sauce to run.
Heat the tomatoes, tomato paste and seasoning in a small saucepan,
and pour over the loaf, then bake for one hour. Serves 6.
JTK's notes: I usually add more herbs & chopped garlic, and saute
chopped vegetables like celery, carrots, and/or mushrooms after
onions are done but before adding TVP. Hot sauce is a good addition,
too, or other flavored sauce like veg. Worcestershire. The egg
replacer works fine --- i have no idea what it's like with a real
egg. Also, I make the tomato sauce differently (sometimes I use
canned/jar or homemade frozen sauce, usually dont bother heating it
up first, and I prefer canned whole tomatoes, pureed, to prechopped
ones), but it doesn't matter much. I make breadcrumbs from whatever
bread is available, preferably wholewheat (lightly toasted for
dryness) ~-- doesn't matter much either. Cracker crumbs or matzo meal
would probably do as well, if you don't have bread around or a food
processor/blender. I've made 1.5x recipe into a single loaf OK, but
larger wouldn't work (would have to make separate loaves, if larger
quantities are desired)
Judy Karpen
Servings:
1
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Food Tips of the Week
Dieting tips
If you wish to become slim and boost your all round health, then, as any dietician will tell you, you really should eat a thoughtfully calculated sensible daily routine. At best, this should include five measures of grains and vegetables each day and also incorporate the right mix of important nutrients.
Some lower carbohydrate diet tips:
* You can create really good smoothies with reduced carbohydrate yogurt.
Admittedly, it’s not technically cooking, but if you must have smoothies you can make them with reduced carbohydrate yogurt and your favorite fruit. Clearly, you will need to make sure you use fruit that is low in carbohydrates and make use of the whole fruit as the fiber is beneficial.
Superfoods containing carotenes
(includes parsley, mangos and tomato ketchup)
These fruits and vegetables are rich in alpha-carotene and beta-carotene believed by nutritionalists to play a major part in helping prevent cancer, spefically cancer of the stomach and lesophagus. A good number also help you lose weight, so are ideal for including in your weight loss program.
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