Tofu Vegetable Loaf

Serves 8

This hearty loaf combines tofu with onions, carrots, garlic and parsley for a great alternative to meatloaf. Top slices of the tofu loaf with vegetarian mushroom gravy or pair with steamed brown rice.

Ingredients: 
  • 1 tablespoon extra-virgin olive oil
  • 1 small yellow onion, chopped
  • 1 large carrot, chopped
  • 2 cloves garlic, finely chopped
  • 1/4 cup parsley, finely chopped
  • 2 (14-ounce) packages firm tofu, drained
  • 1 cup bread crumbs, preferably whole wheat
  • 1 egg, beaten (optional)
  • 1/2 cup ketchup
  • 1 tablespoon tamari
  • 1/2 tablespoon vegetarian Worcestershire sauce
  • Olive oil cooking spray
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Method: 

Preheat oven to 350°F. Lightly oil a (9-inch) loaf pan with cooking spray; set aside.

Heat oil in a large skillet over medium heat. Add onion, carrot, garlic and parsley and cook until softened and golden brown, about 10 minutes. Meanwhile, wrap tofu in 3 or 4 layers of paper towels and gently press out as much water as possible, changing the paper towels once or twice as needed. Crumble tofu into a food processor and then add bread crumbs, egg, ketchup, tamari and Worcestershire and purée until smooth. Transfer to a bowl and stir in onion mixture.

Spoon tofu mixture into prepared loaf pan and smooth the top. Bake, uncovered, until deep golden brown and firm to the touch, about 1 hour. For easier
slicing, set aside to let cool until warm.

Nutritional Info: 
Per Serving:190 calories (80 from fat), 9g total fat, 1.5g saturated fat, 25mg cholesterol, 410mg sodium, 15g carbohydrate (3g dietary fiber, 5g sugar), 14g protein
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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