The Krocks Present: Our Best Plant-Based Meatloaf Ever!

oats

🥗Healthier: quinoa

💰Cheaper: bread crumbs

Quinoa is a gluten-free option with added protein.

ketchup

🥗Healthier: homemade tomato sauce

💰Cheaper: store-brand ketchup

Homemade sauce can reduce sugar content.

soy sauce

🥗Healthier: tamari

💰Cheaper: liquid aminos

Tamari is gluten-free and similar in flavor.

flaxseed

🥗Healthier: chia seeds

💰Cheaper: ground flaxseed

Chia seeds provide similar binding properties.

Heat a large skillet to medium high heat.

Add diced mushrooms to the skillet and sauté, stirring frequently, until most of the liquid has cooked out.

Once the mushrooms are mostly dry, add diced bell peppers, zucchini, and red pepper flakes, and sauté until softened.

Make a spot in the middle of the pan and add minced garlic, cooking for about 30 seconds to a minute until fragrant.

Remove the skillet from heat and set the vegetable mixture aside to cool.

In a food processor, add black beans and pulse about 10 times until chunky, not smooth.

Transfer pulsed black beans to a large mixing bowl.

Add cooked black rice and oats to the food processor and pulse about 10 times, then add to the mixing bowl with black beans.

Add the cooled vegetable mixture to the large mixing bowl.

Add 1/2 cup ketchup, 2 tablespoons balsamic vinegar, 1 tablespoon low sodium Tamari, chopped parsley, and thyme to the mixing bowl.

Stir the mixture gently until just combined without mashing it up.

In a small blender, blend together 1 tablespoon pumpkin seeds, 2 tablespoons water, and 1 tablespoon white miso paste until creamy to create an egg substitute.

Pour the egg mixture into the mixing bowl and stir to combine.

Toast 2 slices of Ezekiel bread, let them cool, then blend into crumbs and add to the mixing bowl, stirring to combine.

In a small bowl, mix together 1/4 cup ketchup, 3 tablespoons balsamic vinegar, and 1/4 teaspoon red pepper flakes for the glaze.

Transfer the mixture into a loaf pan, pressing it down to compact it without squishing too much.

Smooth the top of the meatloaf mixture in the loaf pan.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary