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.

No-Meat Loaf

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • 1

    cup dry bulgur

  • 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

  • ½

    cup finely chopped walnuts

  • cup potato flour

  • ½

    teaspoon dried marjoram

  • ½

    teaspoon garlic powder

  • ½

    teaspoon salt

  • ¼

    teaspoon dried thyme

  • ¼

    teaspoon dried sage

  • ¼

    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

Directions

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)


Nutrition

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