Hearty Vegan Meatloaf with Chickpeas
My vegan meatloaf recipe is a healthy twist on a classic family meal! It's made with a hearty mix of mashed beans, chickpeas, and oats. Finished with a tangy homemade glaze to make this plant-based dinner a winner!
Servings: 6 servings
Calories: 186kcal
Equipment
Ingredients
Meatloaf
- 1 medium yellow onion small dice
- 3 carrots small dice
- 2 stalks celery small dice
- 1 teaspoon paprika
- 1 teaspoon cumin
- ½ teaspoon thyme
- ½ teaspoon coarse sea salt
- ¼ teaspoon cayenne pepper
- 4 cloves garlic pressed
- 1 14.5-oz can kidney beans rinsed and drained
- 1 14.5-oz can chickpeas rinsed and drained
- ¼ cup almond milk
- 3 Tablespoons vegan Worcestershire sauce
- 1 Tablespoon Tamari
- 3 Tablespoons tomato paste
- 1 cup ground oats
- 3 Tablespoons ground flax seeds
Glaze
- ½ cup tomato paste
- ¼ cup apple cider vinegar
- 3 Tablespoons maple syrup
- 2 teaspoons whole grain dijon mustard
- ½ teaspoon coarse sea salt
- ½ teaspoon white pepper
Instructions
- Preheat oven to 375 and line loaf pan with unbleached parchment paper.
- Heat a large skillet over medium heat and saute the onion for 2 minutes. Use water, veggie broth or olive oil to suit your dietary needs. Add the carrots, celery, paprika, cumin, thyme, salt, cayenne and cook until vegetables are tender, about 5 minutes. Add garlic and stir constantly for one minute.
- Using a potato masher or a fork, in a large bowl, mash the beans. Stir in milk, worcestershire, tamari, tomato paste, oatmeal and flax. Mix well, then stir in the cooked veggies until well incorporated.
- Press mixture firmly into prepared pan. Push down to be sure there are no air pockets. Bake in preheated oven for 30 minutes.
- While meatloaf is cooking, make the glaze in a small bowl. Whisk together ingredients and set aside.
- After 30 minutes, spoon glaze onto meatloaf and spread evenly over top. Bake for additional 25 minutes.
- Remove from oven and allow to cool for at least 10 minutes before lifting gently from pan.
- Sprinkle chopped parsley or cilantro on top before slicing and serving.
Notes
Beans: Use a total of 2 cans or 3 cups cooked beans. Substitute with cannellini beans, pinto beans, great northern beans.
Meal prep and Storage
- Make ahead: Make the batter. Press meatloaf into prepared loaf pan and cover with plastic wrap or foil. Store in the fridge overnight or the freezer for up to 3 months. OR make the entire meatloaf, including the glaze and baking and follow storage and reheating directions below.
- Storage: Cooked meatloaf can be covered tightly and stored in the fridge for 5 days, or freezer for 3 months. A glass loaf pan with lid makes it easy to store.
- Freeze: Freeze uncooked or cooked meatloaf, in airtight freezer safe container for up to 3 months. Defrost in the fridge overnight, bake as directed, including instructions in recipe card to make glaze and bake that in too.
- Reheat: Reheat already cooked meatloaf in preheated 350 oven for 25 minutes.
Nutrition
Serving: 1g | Calories: 186kcal | Carbohydrates: 32g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 963mg | Potassium: 630mg | Fiber: 5g | Sugar: 12g | Vitamin A: 5775IU | Vitamin C: 10mg | Calcium: 82mg | Iron: 3mg