If you’re going meatless, you can still enjoy the satisfying comfort of a simple meatloaf or, in this case nut loaf, courtesy of Nutrition Stripped. Replacing the beef with nuts and seeds means you’ll get 10 grams of fiber, 18 grams of protein and only 3 grams of saturated fat in less than 400 calories per serving.
Ingredients
For the nut loaf
- 4 tablespoons (60 ml) olive oil
- 3 stalks celery, diced
- 1 medium yellow onion, diced
- 3 cloves garlic, diced
- Sea salt and black pepper, to taste
- 2 cups (480 ml) ground nuts and seeds of your choosing
- 1 1/2 cup (360 ml) cooked brown rice
- 1/2 cup (120 ml) nutritional yeast
- 3 eggs, beaten
- 1 tablespoon (15 ml) tamari or soy sauce
For the sauce
- 1/2 cup (120 ml) ketchup
- 1 tablespoon (15 ml) tomato paste
- 3 tablespoons (45 ml) Worcestershire sauce
- 1/2 cup (120 ml) maple syrup
- 1/2 teaspoon (7.5 ml) sea salt
- 1/2 teaspoon (2.5 ml) chili powder
- 1/2 tablespoon (7.5 ml) Dijon mustard
- 1/4 teaspoon (1.25 ml) black pepper
Directions
For the nut loaf
Preheat oven to 350°F. Cook the rice according to package directions.
Heat 1 tablespoon olive oil over medium heat. Saute the diced onion and celery until soft and translucent. Add garlic and saute another minute. Season with sea salt and black pepper, to taste.
In a food processor (or high-speed blender on low speed) grind nuts and seeds to a coarse texture, being careful not to overblend into a nut butter.
Place remaining ingredients (including remaining 3 tablespoons oil) in a food processor and pulse to combine or mix all ingredients in a large bowl.
Spread into greased loaf pan and cook for 35 minutes. Remove from oven and cover with sauce. Return to oven and continue cooking for 5–8 minutes or until the sauce has thickened.
For the sauce
Combine all sauce ingredients in a small mixing bowl and whisk together.
Leftovers can be stored in an airtight glass container for up to a week. Reheat in the oven or on a skillet until warmed through.
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Serves: 8 | Serving Size: 1/8 recipe
Per serving: Calories: 382; Total Fat: 18g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Cholesterol: 70mg; Sodium: 335mg; Carbohydrate: 40g; Dietary Fiber: 10g; Sugar: 17g; Protein: 18g
