Serves 4 · Prep 20 min · Cook 66 min · 315 calories per serving
A hearty and satisfying vegan meatloaf made from a savory seitan base, packed with vegetables and herbs. Topped with a classic sweet and tangy ketchup glaze, it's pure comfort food.
Why it's healthy
This seitan meatloaf is an excellent source of plant-based protein, primarily from vital wheat gluten, which is crucial for muscle maintenance and repair. A single serving provides over 30 grams of protein with significantly less saturated fat and zero cholesterol compared to traditional beef meatloaf, making it a heart-healthy choice. The inclusion of chickpeas adds valuable dietary fiber, aiding in digestion and promoting satiety, along with minerals like iron and magnesium. Nutritional yeast contributes a savory flavor and is often fortified with B-vitamins, including B12, which are essential for energy metabolism and neurological function.
Ingredients
For the Meatloaf:
1 tbsp olive oil
1 onion, finely chopped
2 celery stalks, finely chopped
2 carrots, finely grated
3 cloves garlic, minced
1 1/2 cups vital wheat gluten
1 cup panko breadcrumbs
1/2 cup vegetable broth
1/4 cup ketchup
2 tbsp soy sauce
1 tbsp vegan Worcestershire sauce
1 tsp dried thyme
1/2 tsp black pepper
For the Glaze:
1/2 cup ketchup
2 tbsp brown sugar
1 tbsp apple cider vinegar
Instructions
1. Preheat oven to 375°F (190°C). Lightly grease a standard loaf pan.
2. Heat the olive oil in a skillet over medium heat. Add the onion, celery, and carrots and sauté for 8-10 minutes, until very soft. Add the garlic and cook for 1 more minute. Let the vegetable mixture cool slightly.
3. In a large bowl, combine the vital wheat gluten and panko breadcrumbs.
4. In a separate bowl, whisk together the vegetable broth, 1/4 cup ketchup, soy sauce, Worcestershire sauce, thyme, and pepper.
5. Add the cooked vegetable mixture and the wet ingredients to the dry ingredients. Mix with your hands until just combined. Do not overmix.
6. Press the mixture firmly and evenly into the prepared loaf pan.
7. In a small bowl, whisk together the glaze ingredients: 1/2 cup ketchup, brown sugar, and apple cider vinegar.
8. Spread half of the glaze evenly over the top of the meatloaf.
9. Bake for 45 minutes. Remove from the oven, spread the remaining glaze over the top, and return to the oven for another 10-15 minutes, until the glaze is bubbly and caramelized.
10. Let the meatloaf rest in the pan for at least 10 minutes before slicing and serving.