This loaf is inspired by the traditional meatpie but it uses no animal-based 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 |
A food processor would make things easier to chop the vegetables.
Leftovers make tasty sanwiches. Leftovers can also be frozen in slices.
per 1 serving (190 g)
Amount % Daily Value |
Calories 240 |
Fat 7 g 11 % |
Saturated
0.8 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 % |
Food Group | Exchanges |
---|---|
Starches | 1 |
Vegetables | 1 |
Meat and Alternatives | 1 ½ |
Fats | 1 |