Vegan “Meat” Loaf with Mushroom Gravy Recipe


“Meat” Loaf

This was posted at Fat Free Vegan …I made a few changes, which are noted.


2 cups of prepared veg broth (1 cup of Veggie broth if you are using seitan)
½ cup ketchup
2 tbsp tamari (or soy sauce) – I used Bragg’s Amino Liquids
2 cups of TVP granules – I used my Homemade Seitan and made it into ‘ground’ seitan’ by putting it into a food processor
1 cup of quick oats or bread crumbs – I used Bread Crumbs
1/4 cup ground flaxseed
1 tblsp of nutritional yeast
1 tsp each garlic granules, onion powder, oregano and basil

(BBQ topping option: 1/3 cup unsweetened ketchup, 2 tbls tamari, a good shake of liquid smoke) – Optional


Preheat oven to 375 degrees.

1. In medium bowl, combine prepared broth, ketchup, tamari and TVP (seitan). Mix to combine and let stand 10 minutes until the liquid is absorbed.

2. Add remaining ingredients, except topping. Mix well

3. Pack mixture into a 9 x 5 loaf pan or a glass casserole. (Many people making this suggest just forming into a loaf on a baking sheet.)  Bake 40-45 minutes.

4. If using topping, spread on loaf during the last 10 minutes of baking. (I didn’t use the sauce on top, but I did make the Fat Free Mushroom Gravy.)


Tastes great with Fat-Free Mushroom Gravy and mashed potatoes.

Fat-Free Mushroom Gravy

1 cup water or vegetable broth
1 tblsp barley miso
1 Tblsp tamari
2 tblsp nutritional yeast
1/4 cup diced mushrooms
pepper to taste
1 tblsp arrowroot mixed with 1 tblsp water

Combine all ingredients except arrowroot in small saucepan; simmer for 5 minutes. Do not boil as this will kill the beneficial bacteria in miso.

Add arrowroot mixture a little at a time, stirring constantly until thickened.

Use on meatloaf, potatoes, biscuits, etc.



“Chicken” Fried Seitan, Mushroom – Celery Gravy, Fried Onions & Mash Potatoes Recipe


Vegan “Chicken” Fried Seitan with Mushroom – Celery Gravy

Mash Potatoes and Fried Onions


  • Seitan Patties/Steaks – I made my own Seitan, and then cut into patties instead of ‘meat’ chucks
  • oil for frying


  • 1 cup bread crumbs
  • 1 teaspoon thyme
  • 1 teaspoon oregano
  • dash of salt & pepper
  • 1/2 cup soy milk
  • flour (enough to coat all the steaks)


  • 1 medium onion, sliced
  • 1 cup of sliced mushrooms
  • 1 stack of celery, sliced and diced
  • 3 tablespoons flour
  • 1-1/2 cups soy milk
  • 1 tablespoon vegan margarine
  • pinch of thyme
  • salt and pepper

Fried Onions:

  • 2 Medium Onions, sliced thinly
  • 2 Cups soy milk
  • All-Purpose Flour
  • Oil for frying
  • Salt


  • Green Beans, cut ends off and wash clean
  • pot of water with a dash of salt added

Mash Potatoes:

  • 4 red potatoes, cubed
  • pot of water for boiling, with dash of salt
  • 2 tablespoons vegan margarine
  • 1/2 cup of soy milk


First Fried Onions:
Cut the ends off the onions, peel them, and slice them in half lengthwise. Slice them thinly into half-moons. Try to keep your slices all the same width so that the onions cook evenly.

Soak the onions in 2 cups soy milk for at least 10 minutes.


Heat oil over medium heat in a wok or other pot to a depth of 1-2 inches.

Grab a handful of onions from the soy milk, shake them off a little, and place them in a bowl. Coat with flour completely, tossing with two forks to keep your hands clean. Use enough flour so that they’re not soggy.


Test the oil by putting one onion in, if it bubbles up, it’s ready. Guard against the oil being too hot – it should take 7-9 minutes before the onions start to turn golden brown!


Fry for 7-9 minutes a batch, turning occasionally, until the onions are very crispy and caramelized. The onions themselves should be a very rich golden brown, beautifully caramelized, and the breading a light golden brown. Drain on a paper towel or cloth, and sprinkle with salt to season.


If making ahead, store in an airtight container until ready for use.

Prepare Seitan Steaks..


In a bowl, combine the bread crumbs, basil, and oregano.  Add salt and pepper if you wish.  Then, pour soymilk into a second bowl, and place flour into a third bowl.  I like to have these set up right next to each other, to make breading simple.

One at a time, coat each steak with flour, then dip the steak in the soymilk, then coat it with the breadcrumb mixture.  Repeat until all steaks are breaded.


Pan fry the breaded steaks in vegetable oil over medium heat until brown and crispy.  Place the fried steaks onto a plate covered with paper towels to absorb the excess oil.  Reserve the frying oil when you are finished to make the gravy.



After frying all the steaks, add onion to the pan, and fry in remaining oil over medium heat until soft (you may want to add a little more oil if there is not enough left).  Add 3 tablespoons flour and stir until mixed.  Slowly add the 1-1/2 cups soy milk and 1-2 tablespoons vegan margarine to the pan, stir well.  Cook and stir until gravy bubbles and thickens.  Add salt and pepper to taste.


Mash Potatoes:

Placed cubed potatoes into a pot of water, covering the potatoes about an inch. Boil until potatoes are softened.

Strain potatoes and place in a bowl with vegan margarine and soy milk. Mix until smooth and keep covered until ready to serve.

Green Beans:

Blanch beans in salty boiling water for two minutes.

Put all together and serve. dsc00396


Vegan “Meat” Loaf, Gravy and Couscous Recipe

Vegan “Meat” Loaf

by my friend, Megan


  • 1 Package of Firm Tofu, drained, pressed and crumbled
  • 1 cup sliced mushrooms
  • 1 white large onion, chopped
  • 2 Tbsp of Vegan Worcester Sauce
  • 4oz tomato sauce
  • 1 1/2 cup bread crumbs
  • 4 1/2 tsp of Ener-G Egg Substitute, plus veggie broth to mix the Egg Re-placer
  • Cayenne pepper, chili pepper and salt, pepper
  • 5 cups Vegetable broth
  • 2 Tbsp cooking sherry
  • 4 cloves garlic, chopped
  • 1/2 cup flour
  • 1 cup Couscous
  • olive oil

Directions for the “Meat” Loaf:

In a large bowl crumble drained tofu and season with Cayenne Pepper, Chili Pepper,  1 clove of chopped garlic, salt and pepper (about a tsp of each spice – salt and pepper, how you like).

Heat a medium size skillet with a little olive oil. Fry tofu for 10 minutes, stirring often.

Remove from heat and place tofu back into mixing bowl.

Add 1/2 of the chopped onion, vegan Worcester Sauce, tomato sauce, bread crumbs, egg subsistute (mixed with 9 Tbsp of veggie broth before adding the “egg” to the “meat” loaf mix), sliced mushrooms, garlic 3 cloves of chopped garlic, salt and pepper.

Mix together w/ hands like old fashion way.

Form into a loaf in a 3 inch or more greased deep pan

Pour about an inch of vegetable broth around meat loaf

Cook for 60 min to 80 min at 375 degrees.

Directions for Gravy:

Bring the rest of the broth to a low boil, remainder of onions and garlic. Let cook until all softens then add sherry and flour. (mix flour with luke warm water in a separate cup then add to hot gravy mix until it thickens. Check for taste before serving and if its too salty add water if not salty enough add salt as i am estimating the amount of salt.

I served the “meat” loaf and gravy with couscous cooked in vegetable broth.

Directions for Couscous:

1 cup of couscous soaked in hot veggie broth…just cover the couscous with broth and cover. Wait 10-15 minutes. Then, fluff.

Vegan TVP and Mushroom Stroganoff Recipe

TVP Chucks and Mushroom Stroganoff

Serves 4

  • 2 tablespoons corn starch
  • 3 tablespoons Braggs Amino Acids plus a little soy sauce
  • 1 1/3 cups left over liquid from TVP hydration
  • 1/2 teaspoon garlic granules
  • 2 tablespoons tahini
  • 2 teaspoons olive oil
  • 2 cups thinly sliced yellow onions
  • 4 cloves garlic, minced or pressed
  • 3 cups sliced fresh mushrooms
  • 2 cups cut up TVP chunks (soak TVP in 2 1/3 cups of water to rehydrate them for about 20 minutes (use the left over liquid for the gravy)
  • sea salt and ground black pepper, to taste
  • whole wheat noodles

Gravy: Stir cornstarch and soy sauce together in a 2-quart saucepan and make a thin, smooth, paste. Whisk in the TVP liquid and garlic granules. Cook over medium-high heat, stirring constantly until it thickens and comes to a boil. Remove from heat and beat in the tahini. Cover the saucepan and set aside.

Place oil in a large skillet and heat over medium-high. When the oil is hot, sauté the onion and garlic for 10 minutes.

Add the mushrooms and cook, stirring often, for 5 to 7 minutes.

Stir the TVP pieces and the reserved gravy into the onions and mushrooms. Reduce heat to low and stir often, about 5 to 10 minutes, until the TVP is heated through.

Season the stroganoff with ground pepper. Serve at once whole wheat noodles.

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