Savory Vegan Oatmeal Loaf
This Savory Vegan Oatmeal Loaf is a hearty and flavorful alternative to traditional meatloaf, packed with wholesome ingredients and bursting with taste. Utilizing a blend of nutritious soybeans, rolled oats, and a medley of vegetables, this plant-based dish is perfect for family dinners or meal prep. The loaf is topped with a rich tomato sauce that adds moisture and tang, ensuring every bite is satisfying. Whether you're a vegan, vegetarian, or just looking to reduce meat consumption, this comforting recipe is a delicious way to enjoy a classic meal without the meat.
N/A
Servings
200
Calories
16
Ingredients
Ingredients
small onion
1 (finely chopped)
green pepper
1/2 (finely chopped)
oil
1 tablespoon (for sautéing)
tomato sauce
1 (8 ounce) can
soybeans
1 cup (cooked)
oatmeal
1 cup (whole rolled, such as Thick & Rough Oatmeal)
walnuts or pecans
1/2 cup (ground)
eggs
3
salt
1 1/2 teaspoons
pepper
1/4 teaspoon
onions
1 1/4 cups (chopped)
parsley
2 tablespoons (chopped)
ketchup
1/2 cup
mushrooms
1 (4 ounce) can (drained)
basil
1/2 teaspoon
oregano
1 teaspoon
Instructions
1
Start by preparing the sauce. In a skillet, heat the oil over medium heat and sauté the finely chopped small onion and green pepper until they are lightly browned, about 5–7 minutes. Add the tomato sauce and bring to a gentle boil, letting it simmer for 2-3 minutes. Remove from heat and set aside.
2
For the oatmeal loaf, mash the cooked soybeans in a large mixing bowl using a fork or potato masher until mostly smooth. Add the whole rolled oats, ground nuts (walnuts or pecans), and eggs. Mix until well combined.
3
Incorporate the remaining ingredients—chopped onions, parsley, ketchup, drained mushrooms, basil, oregano, salt, and pepper—into the soybean mixture, stirring until everything is evenly distributed.
4
Preheat your oven to 350°F (175°C). Grease a 9x5x3 inch loaf pan and pour the meatloaf mixture into it, spreading evenly. Pour the prepared tomato sauce on top of the loaf.
5
Bake in the preheated oven for approximately 50 minutes, or until the loaf is firm and the top is slightly caramelized. Allow it to cool for a few minutes before slicing and serving.
Nutrition Information
5g
Fat
30g
Carbs
8.3g
Protein
5.8g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Savory Vegan Oatmeal Loaf?
It is a hearty and flavorful plant-based alternative to traditional meatloaf, made with soybeans, rolled oats, and vegetables.
Does this recipe contain eggs?
The provided ingredient list includes 3 eggs; for a strictly vegan version, you may replace these with flax eggs or another plant-based binder.
What are the main protein sources in this loaf?
The primary protein comes from cooked soybeans, whole rolled oats, and ground nuts like walnuts or pecans.
How many calories are in a serving?
Each serving contains approximately 200 calories.
What type of oatmeal is recommended?
The recipe calls for one cup of whole rolled oats, specifically a thick and rough variety.
What temperature should I set my oven to?
Preheat your oven to 350 degrees Fahrenheit or 175 degrees Celsius.
How long does the loaf need to bake?
The loaf should bake for approximately 50 minutes until firm.
How do I prepare the tomato sauce topping?
Sauté finely chopped onion and green pepper in oil, add tomato sauce, and simmer for 2-3 minutes before pouring over the loaf.
How should I prepare the soybeans?
Use one cup of cooked soybeans and mash them in a bowl using a fork or potato masher until mostly smooth.
What size loaf pan is needed?
A standard 9x5x3 inch loaf pan is recommended for this recipe.
What nuts can be used in this recipe?
You can use 1/2 cup of either ground walnuts or ground pecans.
How much protein does this loaf provide?
This recipe provides 8.3 grams of protein per serving.
What is the fiber content?
Each serving contains 5.8 grams of dietary fiber.
What herbs are used for seasoning?
The loaf is seasoned with dried basil, oregano, and fresh chopped parsley.
Do I need to drain the mushrooms?
Yes, one 4-ounce can of mushrooms should be drained before being added to the mixture.
How much fat is in one serving?
There are 5 grams of fat per serving.
What makes the top of the loaf tangy?
A combination of ketchup in the mixture and a prepared tomato sauce topping adds moisture and tang.
How many carbohydrates are in a serving?
There are 30 grams of carbohydrates per serving.
Can I use this recipe for meal prep?
Yes, this hearty loaf holds its shape well and is excellent for scheduled meal planning.
Should I let the loaf cool before serving?
Yes, let the loaf cool for a few minutes after baking to ensure it sets properly for easier slicing.
How do I know when the loaf is done?
The loaf is done when it feels firm to the touch and the tomato sauce topping has slightly caramelized.
What vegetables are included in the mixture?
The recipe includes chopped onions, green peppers, parsley, and canned mushrooms.
Is this recipe considered healthy?
Yes, it is tagged as healthy due to its nutrient-dense ingredients like oats, soybeans, and nuts.
How much salt is used?
The recipe calls for 1.5 teaspoons of salt.
What is the first step in the instructions?
The first step is to prepare the sauce by sautéing onions and peppers and simmering them with tomato sauce.
Can I substitute the oil?
You can use any neutral cooking oil or a small amount of water/broth if you prefer oil-free sautéing.
How much ketchup is required?
The recipe requires 1/2 cup of ketchup to be mixed into the loaf.
What is the total number of ingredients?
There are 16 specific ingredients required to make this oatmeal loaf.
Is this loaf suitable for vegetarians?
Yes, it is explicitly tagged for vegetarians and those looking for meatless meal options.
What texture should the soybeans be?
They should be mashed until mostly smooth to act as a proper base for the loaf.