Description
A hearty, flavorful, and satisfying plant-based meatloaf made with chickpeas, oats, and savory seasonings. Easy to make and perfect for weeknight dinners or gatherings.
Ingredients
Scale
- 2 (15-ounce) cans chickpeas, rinsed and drained
- 1 cup rolled oats (not instant)
- 1/2 cup panko breadcrumbs (or gluten-free breadcrumbs)
- 1/2 cup finely chopped mushrooms (cremini or white button)
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon Dijon mustard
- 1 tablespoon ketchup, plus more for topping
- 1 teaspoon dried thyme
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
- 1/4 cup nutritional yeast (optional, for cheesy flavor)
- 2 tablespoons olive oil, plus more for greasing
- 1 tablespoon chopped fresh parsley (optional, for garnish)
Instructions
- 1. Preheat your oven to 375°F (190°C). Lightly grease a standard loaf pan (9×5 inches).
- 2. In a large bowl, mash the chickpeas until mostly mashed but with some texture remaining.
- 3. Heat 1 tablespoon of olive oil in a skillet over medium heat. Sauté finely chopped onion until softened (5-7 mins). Add minced garlic and chopped mushrooms; cook for another 5-7 mins until browned.
- 4. To the mashed chickpeas, add rolled oats, panko breadcrumbs, dried thyme, smoked paprika, black pepper, and nutritional yeast (if using). Stir to combine.
- 5. Add the sautéed onion, mushroom, and garlic mixture, soy sauce, Dijon mustard, ketchup, and the remaining 1 tablespoon of olive oil to the chickpea bowl.
- 6. Mix all ingredients thoroughly until well combined. The mixture should be moist but not overly wet. Adjust consistency with a bit more liquid or breadcrumbs/oats if needed.
- 7. Transfer the mixture to the prepared loaf pan and press down gently and evenly to form a compact loaf.
- 8. Spread a thin layer of extra ketchup over the top for a glaze.
- 9. Place the loaf pan on a baking sheet and bake for 40-50 minutes, or until firm and lightly browned.
- 10. Let the meatloaf rest in the pan for at least 10 minutes before slicing.
- 11. Invert onto a serving platter or cutting board, slice, and garnish with fresh parsley if desired.
Notes
Storage: Cool completely and store in an airtight container in the refrigerator for up to 3-4 days. Reheating: Gently reheat slices in a skillet, toaster oven, or microwave. Freezing: Wrap cooled slices tightly and freeze for up to 2-3 months.
- Prep Time: 20 minutes
- Cook Time: 50 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 6g
- Sodium: 600mg
- Fat: 10g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 10g