Description
This vegan meatloaf is a healthy, hearty, and flavorful plant-based twist on the classic comfort food. Made with bulgur, bread crumbs, rolled oats, fire-roasted tomatoes, assorted vegetables, walnuts, and savory seasonings, it’s packed with wholesome ingredients and baked to perfection for a delicious, satisfying meal perfect for family dinners or meal prep.
Ingredients
Units
Scale
Main Ingredients
- 2 cups cooked bulgur
- 1.5 cups whole wheat bread crumbs (about 2-3 slices of bread)
- 1.5 cups rolled oats
- 1 cup fire-roasted tomatoes with juice (diced)
- 1/2 cup small onion, diced
- 1 teaspoon minced garlic
- 2 celery sticks, diced
- 3/4 cup carrots, diced
- 1/2 green bell pepper, diced
- 1/4 cup finely chopped walnuts
- 3 tablespoons soy sauce
- 2 teaspoons Dijon mustard
- 1/2 teaspoon dried thyme
- 1/4 teaspoon dried sage
- 1/4 teaspoon ground black pepper
- Sea salt, to taste
- 1/2 cup ketchup, plus extra for topping the loaf
Instructions
- Prepare the Oven and Pan: Preheat your oven to 350°F (175°C). Line a 12 x 8-inch glass baking dish with parchment paper to prevent sticking and make for easy cleanup.
- Cook the Bulgur: Cook bulgur according to package directions on the stovetop or in a rice cooker, which should take about 15 minutes. Alternatively, you may soak it in warm water for at least 30 minutes if you prefer a no-cook version.
- Dice the Vegetables: While the bulgur is cooking, dice the onion, garlic, celery, bell pepper, carrots, and also finely chop the walnuts. Prepare all other ingredients as listed.
- Mix Ingredients: In a large bowl, combine the cooked bulgur, bread crumbs, oats, fire-roasted tomatoes with juice, diced veggies, walnuts, soy sauce, Dijon mustard, dried herbs, ground black pepper, sea salt, and 1/2 cup of ketchup. Mix thoroughly using a spoon or your hands until the mixture comes together and is well combined.
- Shape and Prepare the Loaf: Press the mixture firmly into the prepared baking dish, pressing all the way into the edges for an even loaf. Poke holes all over the top with your finger to allow some ketchup to seep in. Spread a thin, even layer of ketchup on top using a spatula.
- Bake: Place the pan in the oven and bake for 60 minutes. For a nicely browned top, broil for the last 5 minutes of baking, watching carefully to prevent burning.
- Cool and Serve: Remove the meatloaf from the oven and allow it to cool slightly in the pan before slicing. This will help the loaf firm up, making it easier to slice and serve.
Notes
- A blender or food processor is useful for making bread crumbs and chopping walnuts.
- Old loaf bread ends can be saved and frozen for breadcrumb making.
- To make the recipe gluten-free, substitute bulgur with buckwheat groats, quinoa, or brown rice as desired.
- Using your hands to mix and knead the ingredients helps them combine better and mimic traditional meatloaf texture.
- A baking pan (not a deep loaf pan) helps ensure even cooking and a firm loaf.
- For best results, make the recipe exactly as listed on your first try, then tweak for personal preference on future batches.
Nutrition
- Serving Size: 1 slice (1/8 of loaf)
- Calories: 226 kcal
- Sugar: 11 g
- Sodium: Data not specified (depends on soy sauce and ketchup; salt to taste)
- Fat: 5 g
- Saturated Fat: Data not specified (primarily from walnuts; estimated low)
- Unsaturated Fat: Data not specified (primarily from walnuts; estimated majority of fat content)
- Trans Fat: 0 g
- Carbohydrates: 41 g
- Fiber: 7 g
- Protein: 7 g
- Cholesterol: 0 mg
