Meatless Meatpie

9 Reviews
86% would make this recipe again

This loaf is inspired by the traditional meatpie but it uses no animal-based ingredients.

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Ingredients

1 serving Egg Replacer
1 sweet potatoes 180 g
1 tbsp canola oil 15 mL
1 onions, finely chopped 200 g
1 stalk celery, finely chopped 70 g
1 carrots, finely chopped 100 g
2 cloves garlic, finely chopped
2 cups white "navy" beans (canned) 500 mL
460 g firm regular tofu 2 1/4 cups
2 tsp paprika 6 g
1/2 tbsp salt 7 g
1/4 tsp ground pepper 1 g
1/4 tsp cayenne pepper 1 g
2 tbsp dried oregano 4 g
2 tbsp soy sauce 30 mL
2 tbsp tomato paste 35 g
1 tbsp prepared mustard 16 g
4 tbsp nutritional yeast 35 g
5 drops Tabasco sauce 0.63 mL
1/3 cup Italian parsley, fresh 28 g
80 g quinoa flakes 3/4 cup
1/4 cup walnuts [optional] 28 g
parchment paper
aluminum foil

Before you start

A food processor would make things easier to chop the vegetables.

Method

     
  1. Preheat the oven to 190°C/375°F. Line the baking sheet with parchment paper or spray with non-stick spray.
    2.  
  2. Prepare the egg replacer, then set aside.  
    3.  
  3.  Pierce the sweet potato with a fork then microwave 5 min. Allow to cool enough to handle, then peel and set aside.
    4.  
  4. Prepare the vegetables: Finely chop the onion, celery, and carrot. Heat the oil in a pan over medium heat, then add the vegetables and sauté 6-10 min, with occasional stirring. Add a little water if necessary to keep the vegetables from sticking or becoming dry. Once they’re softened, add the drained beans and spices and mash them lightly with a fork.
    5.  
  5. Meanwhile, place the peeled sweet potato into the food processor along with the tofu, soy sauce, and all seasonings, including nutritional yeast and parsley. Process until fairly smooth.
    6.  
  6. In a large bowl, combine the egg replacer with the quinoa flakes and optional ground walnuts. Add the tofu mixture and vegetable mixture, then mix well. Spoon the mixture onto the prepared baking sheet. Using dampened hands shape it into an oblong or oval loaf about 6 in (15 cm) wide.
    7.  
  7. Cook in the middle of the oven 25 min, until the top is evenly browned. Loosely cover with aluminum foil, then cook an additional 35-40 min. Using a toothpick, check to make sure that the center is firm, if not give it a little extra time. Let the meatloaf stand 20 min before slicing and serving. Be careful when slicing, since this loaf is not as firm as a meatloaf.
    8.  

Observations

Leftovers make tasty sanwiches. Leftovers can also be frozen in slices.

Nutrition Facts Table

per 1 serving (190 g)

Amount

% Daily Value

Calories

240

Fat

7 g

11 %

Saturated 0.8 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

650 mg

27 %

Carbohydrate

30 g

10 %

Fibre

7 g

28 %

Sugars

4 g

Net Carbs

23 g

Protein

17 g

Vitamin A

64 %

Vitamin C

18 %

Calcium

15 %

Iron

29 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin K
Good source of  :
Calcium, Copper, Phosphorus, Selenium, Vitamin B6, Zinc
Source of  :
Omega-3, Pantothenic Acid, Vitamin C, Vitamin E
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1
Meat and Alternatives 1 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

9 Reviews (9 with rating only) 86% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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