Quinoa Vegetarian Meatloaf Recipe
This hearty and flavorful vegetarian meatloaf is packed with protein and fiber from quinoa, beans, and vegetables. It’s a delicious plant-based alternative to traditional meatloaf.
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Ingredients
- 1 cup cooked quinoa ½ cup dry
- 1 can 15 oz black beans or lentils, drained and mashed
- 1 medium onion finely chopped
- 1 medium carrot grated
- 1 medium zucchini grated and squeezed to remove excess moisture
- ½ cup rolled oats
- ½ cup breadcrumbs whole wheat or gluten-free
- ¼ cup ground flaxseed or 2 tbsp chia seeds
- 2 tbsp tomato paste
- 2 tbsp soy sauce or tamari for gluten-free
- 1 tbsp olive oil
- 2 tbsp Worcestershire sauce vegan version
- 2 cloves garlic minced
- 1 tsp smoked paprika
- 1 tsp dried oregano
- ½ tsp ground cumin
- ½ tsp salt
- ½ tsp black pepper
- ½ cup chopped parsley
- ½ cup shredded cheese optional
Instructions
- Prepare the Quinoa
- Rinse ½ cup quinoa under cold water and cook according to package instructions (about 1 cup cooked).
- Set aside to cool.
- Step 2: Sauté the Vegetables
- Heat 1 tbsp olive oil in a pan over medium heat.
- Add the onion, garlic, carrot, and zucchini and sauté for 5 minutes until softened.
- Remove from heat and let cool slightly.
- Step 3: Make the Meatloaf Mixture
- In a large bowl, mash the black beans or lentils with a fork.
- Add the cooked quinoa, sautéed vegetables, oats, breadcrumbs, flaxseed, tomato paste, soy sauce, Worcestershire sauce, paprika, oregano, cumin, salt, black pepper, and parsley.
- Mix well until fully combined. If the mixture feels too dry, add a splash of water or vegetable broth.
- Step 4: Shape and Bake
- Preheat oven to 375°F (190°C).
- Line a loaf pan with parchment paper or grease it lightly.
- Press the mixture firmly into the loaf pan, ensuring it’s compact.
- Step 5: Add the Glaze
- In a small bowl, mix ketchup, maple syrup, and apple cider vinegar.
- Spread the glaze evenly over the top of the loaf.
- Step 6: Bake the Meatloaf
- Bake for 40-45 minutes, or until firm and golden brown.
- Let it rest for 10 minutes before slicing to prevent crumbling.
Notes
Nutritional Information (Per Slice, 8 Servings)
| Nutrient | Amount |
|---|---|
| Calories | ~180 kcal |
| Carbohydrates | ~28g |
| Protein | ~8g |
| Fiber | ~5g |
| Fat | ~5g |