„MEAT LOAF“ & MASHED POTATOES

vegan meat loaf

Hey guys. So today I want to share one of my favorite recipes with you: Vegan Meat Loaf. One day I was wondering about why I never cook typical Austrian foods and I realized that they are all full with meat, dairy or eggs. Also I have never been a big fan of the traditional foods people eat here, but this one, a vegan version that is much lower in fat and richer in taste has really made it among my favorites. It is pretty easy to prepare. Make sure you prepare enough gravy – so important! If you are not a fan of chilies simply leave them out, you won’t necesseraly need them. The mushrooms are a perfect match to the hearty loaf and the creamy mashed potatoes. It is a perfect combination. If you can’t find kamut at your nearby health food store, look for other similar grains.

ingredientsfor 2; vegan

ingredients

MASHED POTATOES
potatoes
+ 0,3 – 0,5 l of water or soy milk

MEAT LOAF
khorasan wheat
bunch of parsley
2 tablespoon of red bell pepper powder
2 tablespoon of flour
2 spring onions
2 chilies
olive oil
1 teaspoon of salt

VEGAN GRAVY
1/2 tablespoon of salt
1 tablespoon of nutritional yeast
1 onion
6 garlic cloves
1 tablespoon of soy sauce
1 tablespoon of soup seasoning
+ 1 tablespoon of cassava cassareep

250 g of mushrooms

bunch of fresh chives

Boil khorasan wheat for 45 minutes, drain and shred in food processor until a consistency similar to minced meat is formed. Chop spring onions, chili and parsley. Bring together your „meat“, the spring onions, parsley, the red bell pepper powder, 1 teaspoon of salt, and the flour. Mix well until it has reached a crumbly  but sticky consistency, of which you can already form a loaf. Set aside. Prepare potatoes in the meantime, boil them until very soft. For the gravy chop onion and garlic and fry with 1 teaspoon of olive oil for 5 minutes, add the nutritional yeast, the salt, (the cassava cassareep), the soy sauce, as well as the soup seasoning with 0.3 l of water. Let simmer for 15 minutes. Now sieve out the onion and garlic pieces. Place loaf in a casserole dish, wash mushrooms and bring in as well. I placed them all around the loaf. Cover everything with half of your gravy sauce. Roast in oven for about 30 to 40 minutes at 200 °C. Meanwhile prepare mashed potatoes, after cooking, simply peel them and start mashing with 0.3 l of water or soy milk.  Bring out loaf, cut in a appropriate serving size and serve with mashed potatoes, gravy and fresh chives. Enjoy.

health benefits

Kamut has a nutty flavor, also called Khorasan wheat and makes a worthwhile addition to your diet. It provides you with fiber, protein and several minerals. Protein plays a central role in maintaining strong tissue and also aids in oxygen transport and immune function. Consume kamut as an excellent source of the essential minerals selenium and manganese. Both minerals function as antioxidants, which means they protect you from genetic mutations and cell membrane damage caused by free radicals. Kamut also benefits your health by providing considerable amounts of magnesium and zinc. A diet rich in zinc benefits your immune system and promotes healthy thyroid function, while magnesium strengthens bone tissue and activates enzymes your cells need to function.

Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free and low in sodium also they provide selenium, potassium, riboflavin, niacin, vitamin D. They play an important role in the nervous system, they help to maintain healthy red blood cells and they promote healthy skin. Antioxidants like selenium protects body cells from damage that might lead to chronic disease. Is a high-energy-density food, which means they have few calories given the volume of food.
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