Magic “Meat” Loaf

Magic “Meat” Loaf is entirely vegan and full of fiber and protein. It’ll make your family think they are eating the real thing!

Magic “Meat” Loaf

Magic “Meat” Loaf is rounding out this week’s posts on plant-based meals.  It is also another answer to the question:  What do I feed my family and friends who don’t eat meat or dairy?  This delicious loaf solves this problem and if you use gluten-free bread, it fits that requirement also.

When I was growing up, my father always used to ask after every meat meal:  “Should we save this?  It will make great sandwiches.”  Pretty soon my sister and I started asking that about every entree – even spaghetti.  This meat loaf truly does make great sandwiches and because it is parve, goes very well with cheese, although I like it plain.

Magic “Meat” Loaf contains  the plant-based powerhouses of good nutrition:  beans and whole grains.  It is full of fiber and has no cholesterol.  Most of the people I have served this to found it hard to believe there is no meat in it.  If your family thinks they hate plant foods, tell them it has turkey or chicken in it until they taste it.

This Magic “Meat Loaf” comes from the amazing wizards of  Clean Food Dirty Girl where you can find plant-based recipes for a wide variety of foods.

I don’t have a loaf pan.  What can I use instead?

This loaf can be baked in almost any kind of pan such as a pie plate or round layer pan.  I think it would be delicious cooked in a muffin tin as individual loaves.  (Although that would make for an awfully tall sandwich).

Where can I find gluten-free bread?

Most large grocery stores carry gluten-free bread.  It may be in the freezer section.

Can I use any kind of oats?

Quick oats have been processed and are not nearly as nutritious as whole-grain steel-cut oats.  The cooking time is also much less so I don’t think they would work. If you have no oats, cooked brown rice would be a good substitute.  Oats themselves do not have gluten but may be processed on equipment that is used for wheat, so it is safest to use oats that are certified gluten-free.

What can I do with the leftover beans?……

……and the leftover tomato paste?

Beans are delicious in a salad, or freeze them until you need them for another recipe.  You can freeze leftover tomato paste, but I prefer to buy it in a tube if possible so I can use only what I need.

Products used in making this recipe:
Hengstenberg Oro Di Parma Tomato Paste Triple Concentrated, 7.05 Oz
Mendel’s Kansas City Original Barbecue Sauce Bottles, 18oz.
Farberware Nonstick Bakeware Bread and Meat Loaf Pan Set, 2-Piece, Gray
200 Count Precut Parchment Baking Paper – Unbleached Parchment Paper for Baking, Half Sheet Pans – Non-Stick Baking Parchment Sheets, Brown, 12 x 16 Inches

5 from 2 votes

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Magic "Meat" Loaf

Course Main Course

Prep Time 15 minutes

Cook Time 1 hour 5 minutes

Cooling 15 minutes

Total Time 1 hour 20 minutes

Servings 8 people

Calories 266 kcal

Author Barbara

Ingredients

• 1 cup water
• 1/2 cup steel-cut oats uncooked
• 2 tablespoons Worcestershire sauce
• 2 tablespoons tomato paste
• 5 slices bread toasted
• 4 cups sliced mushrooms
• 3/4 cup pinto beans cooked
• 3/4 cup chopped pecans
• 1/2 cup yellow onion diced
• 1/2 tablespoon smoked paprika
• 2 teaspoons garlic powder
• 1 1/2 teaspoons salt
• 1/8 teaspoon black pepper
• 1/4 cup non-dairy milk such as almond or oat
• 1 cup barbecue sauce

Instructions

1. Preheat oven to 350 degrees

2. Spray a loaf pan with non-stick spray or cut parchment paper to fit pan.

3. In a saucepan, combine the water, steel cut oats, worcestershire sauce and tomato paste.  Bring to a boil, then cover and simmer over low heat for 15 minutes. Stir frequently so that oat mixture does not stick.  Set aside to cool.

4. Tear the toasted bread into pieces and place them into food processor or blender. Process into crumbs. Place the crumbs into a large mixing bowl.

5. Place mushrooms, beans, onions, smoked paprika, garlic, salt and pepper into the processor.  Blend in short bursts until mixture is chopped into small pieces.

6. Add mushroom mixture to bowl with breadcrumbs.  Add oat mixture and non-dairy milk.  Stir to combine.

7. Pack the loaf mixture into your prepared pan, pressing firmly.  Spread barbecue sauce evenly over the top.

8. Bake loaf for 65 minutes.  

9. Remove from oven and allow to cool for 15 minutes in the pan.  After removing from the pan, allow to cool for 10 minutes before slicing. 

Recipe Notes

This recipe adapted from Molly Patrick at Clean Food Dirty Girl.

Nutrition Facts

Magic "Meat" Loaf

Amount Per Serving

Calories 266 Calories from Fat 81

% Daily Value*

Total Fat 9g 14%

Sodium 982mg 41%

Potassium 487mg 14%

Total Carbohydrates 40g 13%

Dietary Fiber 5g 20%

Sugars 15g

Protein 8g 16%

Vitamin A 7.1%

Vitamin C 4.4%

Calcium 7.5%

Iron 14.3%

* Percent Daily Values are based on a 2000 calorie diet.