Tempeh and Lentil Vegan “Meat” Loaf

It took me years to try my first vegan “meat loaf” and I think the only reason is, meat loaf is just never eaten in England, where I grew up. As much as I used to love meat, a whole loaf of it just never appealed to me (or my mum).

The idea of a vegan version though really does. This is super healthy, high in protein, loaded with veg and is totally gluten free (just make sure you buy gluten free oats that have not been prepared on machines shared with wheat products).

I have tried a few recipes over the years and none really did the trick for me. They were either too dry, too soggy or tried too hard to replicate the meat versions. Look at the ingredients of this loaf… tempeh, celery, carrots, mushrooms, peppers and onions that are all  bound together with a  miso, oats, sun-dried tomato and lentils paste and finished  with a soy and mustardy ketchup glaze. That is a LOT of health and more importantly, a LOT of flavour.

Great for use as workout fuel, post workout nutrition or just an amazing dinner if you plan to sit on your couch all night and watching the custard (TV for you non-mockneys).

Enjoy.

Serves 4 – 6

Nutritional Information (if serving 4):

  • Calories = 456
  • Protein = 23.4g
  • Fat = 19.9g
  • Saturated Fat = 3.7g
  • Carbohydrate = 41.9g
  • Cholesterol = 0g

Ingredients:

  • 2 tablespoons olive oil
  • 1 brown onion, diced
  • 2 stalks celery, diced
  • 2 small carrots, diced
  • 1 red pepper, diced
  • 8 mushrooms, chopped
  • 2 cloves garlic, chopped
  • 300g tempeh
  • 1 tablespoon smoked paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon ground sage
  • 1 teaspoon celery salt (use normal salt if you don’t have any)
  • 1 teaspoon black pepper
  • 2 tablespoons vegan Worcestershire sauce (and/or a small glass of red wine)
  • 1 cup rolled oats
  • 400g can lentils, rinsed
  • 6 sun-dried tomatoes
  • 1 ½ tablespoons red miso paste
  • ¼ – ½ cup water
  • 4 tablespoons tomato ketchup
  • 1 tablespoon soy sauce
  • 1 tablespoon yellow/dijon mustard

Cook it:

  1. Preheat your oven to 180 degrees celsius
  2. Heat 2 tablespoons olive oil in a casserole dish/large saute pan over a medium heat
  3. Fry the onion, celery, carrots, pepper, mushrooms and garlic cloves for around 10 minutes, stirring regularly, until softened
  4. In a bowl, squeeze the tempeh in your hands until it forms a paste like texture. Add the smoked paprika, thyme, rosemary, sage, celery salt (or salt) and pepper. Using your hands again, mix together really well. REALLY get in there.
  5. Add the tempeh to the veg and using the back of a wooden spoon, break the tempeh down until you have what looks like ground meat. Stir well and fry for another 5 – 10 minutes, until the tempeh has browned nicely
  6. Add the vegan Worcestershire sauce (and/or red wine) to deglaze the pan, scrape all the pieces of food stuck to the bottom and continue cooking and stirring until the liquid has evaporated
  7. Meanwhile, in a food processor, add half the oats, lentils, sun-dried tomatoes, miso paste and ¼ cup of water. Mix until you have a paste. This is your binder. You may need to add another ¼ cup (a tablespoon at a time) but not more than that, you don’t want a liquid
  8. Empty the paste into a bowl, add the rest of the oats and the tempeh/veg mixture and leave until cool enough to handle. Once it is, mix everything together
  9. Lay some baking paper into the bottom of a loaf tray or a 20cm x 20cm baking tray if you do not have one. Pour the mixture into the tray and using a spatula, smooth out until you have a flat surface. Add the ketchup, soy sauce and mustard to a bowl and stir. Pour evenly over the loaf mixture and using the spatula, spread evenly over the top. It should cover it nicely
  10. Bake for 30 – 40 minutes, remove from oven and leave for 15 minutes to firm up. You can then remove the loaf from the pan by lifting the baking paper up at the sides. Carefully slice into pieces and serve with your chosen side. A simple leaf salad is best though
  11. Get it into ya

Recommended Tunes:

Nas “Illmatic”

I have recently gotten back into listening to music when I go on longer runs and for absolutely no reason at all, Nas is the music I listen to when running.

This is by far his best album, in my opinion. It is in the top 5 hip hop albums ever made.

Highly recommended.

Try running with it to. The lazy pace and continuous sample loops make it easy to lose yourself to.

Listen – but do yourself a favour and buy it on vinyl!!

https://open.spotify.com/embed/album/3kEtdS2pH6hKcMU9Wioob1https://open.spotify.com/embed/album/0AMTjYhbIJTXJcj2fJV5Bx

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