Classic Tofu Loaf
This classic tofu loaf is an easy vegan tofu meatloaf: crumbled tofu and rolled oats in a tangy ketchup, Dijon and barbecue sauce mix, baked until sliceable. Serves 4 to 6.
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Servings: servings
Equipment
Ingredients
- 1 tablespoon grapeseed or safflower oil
- 1 (14-ounce) package firm tofu drained and pressed
- 1 ½ cups old-fashioned rolled oats
- ½ cup chopped flat-leaf parsley
- ½ cup chopped onion
- 1 teaspoon minced garlic
- ½ cup ketchup
- ¼ cup Dijon mustard
- ¼ cup barbecue sauce
- ¼ cup low-sodium wheat-free tamari
- ½ teaspoon salt
Garnishes
- Ketchup
- Chopped fresh parsley
Instructions
- Preheat the oven to 350°F. Grease a 9x5-inch loaf pan with the oil and set aside.
- In a large mixing bowl, crumble the pressed tofu into small, bite-size pieces with your fingers. Add the oats and mix well. Stir in the parsley, onion and garlic.
- Add the ketchup, mustard, barbecue sauce, tamari and salt. Mix well until all the ingredients are evenly combined, then let the mixture sit for 5 to 10 minutes so the oats absorb some of the liquid.
- Press the mixture firmly and evenly into the prepared pan, pushing it into the corners. Bake for 30 to 35 minutes, until the top is lightly browned and the loaf feels firm.
- Let the loaf rest in the pan for 10 minutes, then slice. Serve garnished with ketchup and fresh parsley.
Notes
Press the tofu for 15 to 20 minutes before crumbling so the loaf holds together. For individual portions, press the mixture into a greased muffin tin and bake for about 20 minutes. Leftovers keep up to 4 days in the fridge or 3 months in the freezer.
Nutrition (Estimate per Serving)
Calories: 214kcalCarbohydrates: 28gProtein: 11gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 2gSodium: 1159mgPotassium: 242mgFiber: 4gSugar: 10gVitamin A: 558IUVitamin C: 9mgCalcium: 120mgIron: 3mg
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