Tofu & Lentil Vegetarian Meatloaf Recipe

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Tofu & Lentil Vegetarian Meatloaf
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Ingredients
15
Count
Nutrition
206
Calories
Total time
31
Minutes
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Ingredients:

  • 1 (6 oz) can salt-free tomato paste
  • 1/2 cup water
  • 1/2 cup dry red wine
  • 1 tsp minced garlic (2 cloves)
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/4 tsp kosher salt
  • 1 (17 oz) package firm tofu
  • 1 tbsp olive oil
  • 1 tbsp soy sauce
  • 1 cup lentils
  • 1 cup breadcrumbs (2 slices of bread if you want to grate your own)
  • 1/2 cup shredded zucchini (about 1 small, or half of 1 large)

Directions:

  1. Combine tomato paste, water, wine, garlic, basil, oregano, and salt in a small saucepan. Bring to a boil and and reduce the heat to low. Simmer uncovered for about 15 minutes, then set aside.
  2. Wash and sort through the lentils, removing any sticks, pebbles, etc. and bring 3 cups of water to a boil. Lower the heat and cook the lentils, loosely covered, for about 20 minutes or until soft but not disintegrating. Drain any excess water.
  3. While the lentils are cooking, make the tofu ground beef by draining it very well and drying it off with paper towels, then (here comes the fun part), smash it into a bunch of pieces, so it has a ground beef or scrambled egg like consistency.
  4. Mix the tofu pieces in a bowl with the pepper (I just shake some on, roughly 1/2 tsp), olive oil, and soy sauce. Brown in a frying pan/skillet for a couple minutes until it somewhat resembles ground beef and let cool for a few minutes.
  5. Combine the cooked lentils, crumbled and cooked tofu, breadcrumbs, zucchini, egg whites, and about 1/2 cup of the tomato sauce in a large bowl and mix well.
  6. Shape the mixture into a loaf and place into an ungreased 9 x 5 loaf pan. Bake at 350F for 45 minutes.
  7. Pour the remaining tomato sauce mix over the top of the loaf, and bake for another 15 minutes.
  8. Place onto a serving plate and let cool for about 10 minutes before cutting into 8 slices and serving.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 205.98 Kcal (862 kJ)
Calories from fat 30.13 Kcal
% Daily Value*
Total Fat 3.35g 5%
Sodium 353.35mg 15%
Potassium 458.5mg 10%
Total Carbs 28.22g 9%
Sugars 1.85g 7%
Dietary Fiber 10.66g 43%
Protein 11.78g 24%
Vitamin C 8.2mg 14%
Iron 3.4mg 19%
Calcium 53mg 5%
Amount Per 100 g
Calories 135.03 Kcal (565 kJ)
Calories from fat 19.75 Kcal
% Daily Value*
Total Fat 2.19g 5%
Sodium 231.63mg 15%
Potassium 300.56mg 10%
Total Carbs 18.5g 9%
Sugars 1.21g 7%
Dietary Fiber 6.99g 43%
Protein 7.72g 24%
Vitamin C 5.4mg 14%
Iron 2.2mg 19%
Calcium 34.7mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.6
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free,
  • high fiber

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