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No-Meat Loaf


This savory loaf is delicious with Mashed Potatoes and Brown Gravy or as a sandwich filling. The vegetables need to be finely chopped, which can be easily accomplished with a food processor.

Calories: 120
Fat: 3.6 g
Saturated Fat: 0.4 g
Calories from Fat: 27.1%
Cholesterol: 0 mg
Protein: 3.7 g
Carbohydrates: 20.8 g
Sugar: 5.3 g
Fiber: 3.8 g
Sodium: 385 mg
Calcium: 25 mg
Iron: 1.2 mg
Vitamin C: 5 mg
Beta Carotene: 519 mcg
Vitamin E: 0.4 mg
Source: Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

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No-Meat Loaf 0 Picture


  • 1 cup dry bulgur
  • 1 1/2 cups boiling water
  • 2 tablespoons water
  • 1 small onion, finely chopped
  • 1 medium carrot, shredded or finely chopped
  • 2 celery stalks, finely chopped
  • 1 pound mushrooms, finely chopped
  • 1/2 cup finely chopped walnuts
  • 1/3 cup potato flour
  • 1/2 teaspoon dried marjoram
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried sage
  • 1/4 teaspoon black pepper
  • 3 tablespoons ketchup or barbeque sauce
  • 1 tablespoon reduced-sodium soy sauce
  • 4 teaspoons stone-ground mustard
  • 1 vegetable oil spray
  • 1 additional ketchup or barbeque sauce for topping


Servings 12


Step 1

Place bulgur in a large bowl and pour 1 1/2 cups boiling water over it. Soak until bulgur is tender and most of the water is absorbed, about 15 minutes. Heat 2 tablespoons water in a non-stick skillet and add onion, carrot, and celery. Cook over medium-high heat for 3 minutes, stirring often. Stir in mushrooms and continue cooking, stirring occasionally, until vegetables are soft and mushrooms are brown, about 5 minutes.

Preheat oven to 350°F.

Drain any excess water off the bulgur. Add vegetables along with walnuts, flour, marjoram, garlic powder, salt, thyme, sage, black pepper, 3 tablespoons ketchup or barbeque sauce, soy sauce, and mustard and stir for 1 to 2 minutes, until the mixture holds together. Pat into a vegetable oil sprayed 5"×9" loaf pan and top with ketchup or barbeque sauce. Bake for 60 minutes. Let stand for 10 minutes before serving.
Per slice (1/12 of loaf)

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