The Vegan Pregnancy : Entrées (part 19) - Super-Meaty TVP Meatloaf, Sweet and Sour Tempeh

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- Welcome to your First Trimester
- Welcome to your Second Trimester
- Welcome to your Third Trimester

Super-Meaty TVP Meatloaf

With a pinkish hue and chewy texture, this meatloaf impersonates the real thing well. Top with gravy for a Thanksgiving entrée.

SERVES 6

2 cups TVP

134 cups hot vegetable broth

1 onion, diced

1 tablespoon oil

14 cup ketchup

13 cup plus 3 tablespoons vegan barbecue sauce

1 cup vital wheat gluten flour

1 cup bread crumbs

1 teaspoon parsley

12 teaspoon sage

12 teaspoon salt, or to taste

14 teaspoon pepper

Folic Acid: 

Vitamin B12: 

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: NA

1. Combine TVP with broth and allow to sit for 6–7 minutes, until rehydrated. Gently squeeze out any excess moisture.

2. Sauté onion in oil until translucent, about 3–4 minutes.

3. Preheat oven to 400°F.

4. In a large bowl, combine TVP, onions, ketchup, and 13 cup barbecue sauce. Add flour, bread crumbs, and spices.

5. Gently press mixture into a lightly greased loaf pan. Drizzle 3 tablespoons of barbecue sauce on top.

6. Bake for 45–50 minutes, until lightly browned. Allow to cool for at least 10 minutes before serving, as loaf will set as it cools.

Per Serving

Calories: 321 | Fat: 4g | Sodium: 967mg | Fiber: 7g | Protein: 33g

 

Sweet and Sour Tempeh

With maple syrup instead of white sugar, this is a sweet and sour that’s slightly less sweet than other versions. There’s plenty of sauce, so plan on serving with some plain brown rice or another grain to mop it all up.

SERVES 4

1 cup vegetable broth

2 tablespoons soy sauce

1 (8-ounce) package tempeh, diced into cubes

2 tablespoons vegan barbecue sauce

12 teaspoon ground ginger

2 tablespoons maple syrup

13 cup rice vinegar or apple cider vinegar

1 tablespoon cornstarch

1 (15-ounce) can pineapple chunks, drained, juice reserved

2 tablespoons olive oil

1 green bell pepper, chopped

1 red bell pepper, chopped

1 yellow onion, chopped

Folic Acid: 

Vitamin B12: NA

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: NA

1. Whisk together the broth and soy sauce and bring to a simmer in a large skillet. Add the tempeh and simmer for 10 minutes. Remove tempeh from the pan; reserve 12 cup broth.

2. In a small bowl, whisk together the barbecue sauce, ginger, maple syrup, vinegar, cornstarch, and juice from pineapples until cornstarch is dissolved. Set aside.

3. Heat olive oil in skillet; add tempeh, bell peppers, and onions. Sauté for 1–2 minutes; add sauce mixture and bring to a simmer.

4. Allow to cook until sauce thickens, about 6–8 minutes. Reduce heat and stir in pineapples. Serve over brown rice or another whole grain.

Per Serving

Calories: 325 | Fat: 13g | Sodium: 795mg | Fiber: 2g | Protein: 13g

 
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