The Story Behind This Incredible Vegan Meatloaf
Comfort food gets a plant-based makeover with this incredible Vegan Meatloaf that proves you don’t need meat to create a satisfying, flavorful main dish. Born from the desire to recreate a classic family favorite while keeping things completely plant-based, this recipe transforms humble ingredients into a dish that will have both vegans and meat-eaters coming back for seconds.
Traditional meatloaf has long been a staple of home cooking, but this version offers a nutritious, ethical, and absolutely delicious alternative that doesn’t compromise on taste or texture. Packed with protein-rich beans, hearty nuts, and a perfect blend of spices, this vegan meatloaf is more than just a meat substitute—it’s a culinary experience that stands proudly on its own.
Ingredients You’ll Need
- Potatoes: 2 large – about 300-340g, peeled
- Olive Oil: 1 tablespoon (15 ml)
- Onions: 2/3 cup (100g) chopped
- Celery: 2 medium stalks (about 100g), chopped
- Garlic: 3 cloves (15g), minced
- Onion Powder: 1/2 tablespoon (5g)
- Sea Salt: 3/4 teaspoon (4g)
- Cumin Seeds: 1/2 teaspoon (1g)
- Ground Cumin: 1/2 teaspoon (1g)
- Dried Thyme: 1/2 teaspoon (1g)
- Smoked Paprika: 1/2 teaspoon (1g)
- Red Pepper Flakes: 1/3 teaspoon (0.5g)
- Black Pepper: To taste
- Soy Sauce/Tamari/Coconut Aminos: 1 tablespoon (15 ml)
- Balsamic Vinegar: 1 tablespoon (15 ml)
- Black Beans or Kidney Beans: 2 cans (about 400-440g total), drained and rinsed
- Walnuts or Sunflower Seeds: 1/2 cup (60g), chopped
- Instant Oats: 1 cup (90g)
- Tomato Paste: 2 tablespoons (30g)
Step-by-Step Cooking Instructions
- Prepare the Potatoes
- Peel and chop the potatoes into even-sized chunks
- Place in a pot of salted water
- Bring to a boil and cook for approximately 15 minutes
- Drain and return to the pot
- Mash thoroughly with a potato masher
- Prepare the Vegetable Base
- Preheat the oven to 375°F (190°C)
- Heat olive oil in a skillet over medium heat
- Add chopped onions and sauté for 3 minutes
- Add minced garlic and chopped celery
- Sprinkle in all spices: onion powder, cumin seeds, ground cumin, thyme, smoked paprika, red pepper flakes
- Pour in soy sauce and balsamic vinegar
- Cook for an additional 3-5 minutes, stirring occasionally
- Combine and Prepare the Meatloaf
- Add drained beans to the skillet and remove from heat
- Transfer the bean-vegetable mixture to the pot with mashed potatoes
- Add tomato paste, oats, and chopped walnuts
- Mix thoroughly using a potato masher or hands
- Baking the Meatloaf
- Line an 8-inch or 9-inch loaf pan with parchment paper
- Press the mixture firmly into the pan
- Bake for 40-50 minutes until firm and golden
- Resting and Serving
- Remove from oven and let rest for at least 15 minutes
- For best results, refrigerate for 3 hours or overnight before serving
- Slice and serve with mushroom sauce, maple tomato sauce, or gravy
Nutritional Information
Serving Size: 1 slice (approximately 1/6 of the loaf)
- Calories: 250-280
- Protein: 12-15g
- Carbohydrates: 35-40g
- Fiber: 8-10g
- Fat: 8-10g
- Sodium: 300-350mg
Preparation Time: 20 minutes Cooking Time: 40-50 minutes Total Time: 1 hour Servings: 6
Pro Cooking Tips and Tricks
- Texture Matters: The key to a great vegan meatloaf is moisture. Don’t skip the resting and chilling step.
- Spice It Up: Feel free to adjust spices to your taste. The beauty of this recipe is its flexibility.
- Mashing Technique: Use a potato masher or your hands to ensure a well-combined mixture with no large chunks.
- Binding Magic: The combination of mashed potatoes, beans, and oats creates a perfect binding without eggs.
Recipe Variations and Substitutions
- Nut-Free Version: Replace walnuts with sunflower seeds or pumpkin seeds
- Gluten-Free Option: Use gluten-free certified oats
- Flavor Variations:
- Add 1/4 cup nutritional yeast for a cheesy flavor
- Incorporate finely chopped mushrooms for extra umami
- Swap some beans with lentils for texture variation
Frequently Asked Questions
Q1: Can I freeze this vegan meatloaf? A: Absolutely! Wrap tightly in plastic wrap and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
Q2: Is this recipe high in protein? A: Yes! With beans, nuts, and oats, this meatloaf provides approximately 12-15g of protein per serving.
Q3: Can I make this recipe oil-free? A: Yes, you can use vegetable broth or water to sauté the vegetables instead of oil.
Q4: What’s the best way to serve this meatloaf? A: Serve with mashed potatoes, roasted vegetables, or a fresh green salad. The mushroom or maple tomato sauce recommended in the recipe works wonderfully.
Q5: How long will this meatloaf keep in the refrigerator? A: When stored in an airtight container, it will stay fresh for 4-5 days.
Storage and Make-Ahead Tips
- Refrigeration: Store in an airtight container for 4-5 days
- Freezing: Can be frozen for up to 3 months
- Reheating: Best reheated in the oven at 350°F (175°C) for 15-20 minutes to maintain texture
- Make-Ahead: Prepare the mixture a day in advance and refrigerate before baking for enhanced flavors
Enjoy your delicious, plant-based journey with this amazing Vegan Meatloaf!
