- 3 T ketchup
- 1 T Dijon mustard
- 1 12-oz bag/box soy crumbles (mostly thawed if frozen)
- 1/8 cup onion, finely diced
- 3 T whole-wheat breadcrumbs
- 2 tsp Worcestershire sauce
- 1/2 tsp dried parsley flakes
- 1/8 tsp salt
- 1/8 oregano
- 1/8 tsp black pepper
- 1/4 c egg beaters
- Preheat the oven to 350 degrees.
- Combine the ketchup and mustard in a large bowl, and blend well with a whisk.
- Add all of the remaining ingredients into the bowl; mix well.
(I used a spoonula to help ensure thorough integration of all ingredients.)
- Spray a 9×13” glass baking pan with nonstick spray.
- Divide the mixture into five even portions. Form each portion into a patty, then place each patty into the glass baking pan.
- Bake for 25-30 minutes, or until the patties are brown and cooked through.
- Once removed from the oven, let the patties sit for 5 minutes before serving.
Makes 5 servings.
Nutritional information per serving (approximates): 105 calories, 1 g fat,
11.5 g carbohydrate, 4 g fiber, .5 g sugar, 17.5 g protein.
- I used Boca crumbles as my soy product of choice.
- You can use 1 egg in place of the Egg Beaters if you would like; but this change will affect the nutritional information slightly.
Mental Cost (ingredient availability): Low
Financial Cost (ingredient cost): Low
Emotional Cost (cooking skill level): Could not get any lower
Time Cost (recipe preparation): Super-low
Life Cost (clean up time/effort): Low
Worth It? (rate from 1-5): 4.7
The Bottom Line: Will I make this recipe again?
For some reason, recently I have wanted a remind-me-of-home, like-my-momma-makes, ‘steak-and-potatoes’ kind of meal. A hearty beef stew, a pot roast, goulash…something to warm me, fill me, soothe me.
Maybe it’s the weather.
At any rate, I don’t eat steak anymore. Or any of steak’s beef-related friends.
But still, I’ve had this yearning for some red-meat-like food.
Enter neatloaf. Faux loaf. “Fake” meatloaf. Whatever you want to call it.
(Just not “feetloaf” – that’s gross.)
I wondered if I could make a vegetarian, healthy, and tasty “meat” loaf. It seemed like a difficult trifecta to achieve. Nearly mythical, in fact. Was it possible? Could it be done?
I’m delighted to report that yes, I think this meal comes very close to a successful meatloaf recipe. For hard-core carnivores, they may be able to sense a slight taste difference between this loaf and a loaf that is made of hamburger. They will certainly experience a texture difference. However, just tell them that the meal is made using ‘exotic’ meat – and they might think the meal is adventurous instead of hippie.
Regardless, this meal is ridiculously simple to make, as well as very fast. Given the incredible ease, the oh-so-quick speed, and the very good taste that this recipe yields,
I would absolutely make this meal again.
A neat loaf, indeed.