Vegetarian Meatloaf or Burgers
Note: The source of this recipe, Vegetarian Homestyle Cooking; A Guide to Heart-Healthy Lowfat Eating, by Jeanne Tiberio, MS, RD, is one of the best for vegetarian recipes. The price ($16) does not buy glossy pictures, but the recipes are comprehensive, simple, and each has a nutritional analysis. It's the only source that offered a meatloaf recipe using TVP (textured vegetable protein) granules, which are higher in soy protein content than the other forms of soy products, including tofu.
The granules can also be soaked in hot water (same measurements) and used for making tacos, hamburgers, chili, stuffing for vegetables.
1 cp dry TVP granules (or, substitute ground forms of TVP)
1 cp boiling water (or vegetable broth)
1 small or 1/2 large green pepper
1/4 cp grated raw carrot
1 T olive oil
1 cp uncooked oatmeal
1/4 cp BBQ sauce (low fat types)
1/2 cp bread crumbs
1/4 cp nonfat egg substitute
1 t basil
1/2 t salt (omit if using broth)
1 t dried minced onions (opt)
dash of pepper
nonfat cooking spray
1. Preheat oven to 350(. Spray 8 x 14-inch loaf pan with cooking spray.
2. In mixing bowl, add TVP to boiling water and let stand 15 minutes.
3. Meanwhile, saute green pepper in oil and grate the carrot.
4. Add TVP to vegetables and saute till a little browned. Add a little water if necessary.
5. Remove from heat and add remaining ingredients. Stir well to blend; spoon into prepared loaf pan.
6. Bake 40-45 minutes. Cover with tin foil the last 15 minutes if the edges brown too quickly.
Nutritional analysis: 250 calories, 22 g protein, 4 g fat, 0 cholesterol, 6 g fiber
2. Sweet Potato and Lentil BurgersNote: Taken from a chat group at epicurius.com. From: "Complete Taste of Life - Better Living
for the burgers:
1/2 c. (90 g) brown lentils
3 1/2 oz (100 g) carrots, chopped
14 oz (400 g) sweet potatoes, peeled and chopped
1 onion chopped
2 t. low-salt soy sauce
2 T. plus 2 t. finely chopped fresh
parsley or chives
black pepper to taste
1/2 c. (60 g) oat bran
Yoghurt Curry Dressing:
1 c. (250 ml) non-fat or low-fat yoghurt
1 t. curry powder
1 t. ground cummin
1. Boil the lentils for 30-40 minutes, until soft. Drain.
2. Cook the carrot, sweet potato and onion together until soft. Drain and mash.
3. Add the lentils, soy sauce, parsley and black pepper. Shape into 6 burgers and lightly coat with the
4. Cook in a non-stick frying pan to brown on both sides.
5. To make the Yoghurt Curry Dressing, combine all the ingredients. Mix well and serve with the burgers.