Thursday, October 25, 2018

The Classic Vegan Roast (or Burger)

This roast recipe is adapted from a recipe in the March 1998 issue of Veggie Life magazine when vegan cookery was really in its infancy in North America.  You might be able to find these 'classic' magazines in a local thrift shop like I did.  They are gold!

INGREDIENTS: T=Tablespoon  C=8 oz Cup  Pound=16 oz  g=Gram

  • 1 medium organic Onion, finely chopped
  • 1 T. Extra Virgin Olive Oil (or use water or broth)
  • 3 cloves organic Garlic, minced
  • 1/2 C. chopped Walnuts
  • 1/4 C. organic Rolled Oats (Gluten Free, if you eat that way)
  • 1/4 pound (115 g) Shitake Mushrooms, sliced thin
  • 2 C. organic Vegetable Stock or Water (I use the vegan stock from Costco)
  • 1 T. organic Soy Sauce
  • 3 T. Dijon-style Mustard
  • 3 T. organic Ketchup
  • 2 T. Red Wine, Balsamic or Apple Cider Vinegar (what you have)
  • Salt and Pepper (to taste)
  • 350 g organic Firm Tofu, crumbled small (a regular size block of firm tofu)
  • 3 T. organic Starch (Arrowroot, Tapioca or organic Corn Starch-- what you have)
  • 1 C. organic Whole Wheat Bread Crumbs (or Gluten-free Bread Crumbs)
  • 1/2 C. Rolled Oats to coat (Optional) 

  1. I like to measure out all my ingredients into ramekins or bowls before starting and then I can just do the 'cooking show' dump as needed.  A food processor could be used to do most of he job (above), just process each item separately as required: onion, walnuts, mushrooms, tofu.  Mincing the garlic with a knife is likely easier.                 
  2. Saute the onions in a skillet (fry pan) over medium heat (about 5 minutes, until soft).  Add the garlic at about the 4 minute mark (just before the onions are done) for another 5 minutes.  Transfer the onion and garlic to a large bowl, and set aside.
  3. In the same frypan, toast the walnuts, stirring often (BEWARE: turn your back and they will scorch), for about 3 minutes, or until fragrant. 
  4. Stir in the oats and mushrooms with the walnuts, and saute, stirring, for about 5 minutes.  
  5. Add the Vegetable Stock (or Water) and turn the burner to high.  Reduce to simmer for about 10 minutes, to reduce the liquid.
  6. When the contents of the pan seem almost dry, stir in the soy sauce, mustard, ketchup, vinegar, salt and pepper.  Cook until thickened, and then add to the bowl with onions mix. 
  7. MAKING THE LOAFPreheat the oven to 350 degrees Fahrenheit, 177 degrees Celsius.  I used parchment paper in my loaf pan, but you could use a light coat of oil, or a silicone pan-- the idea is to be able to remove the baked loaf easily.  Spoon in the mixture and press down.  You can add a coat of crumbs or oats (press them down well).  Bake for 40 minutes until firm.  Allow it to cool for about an hour before slicing.                                                                             
    Oven-ready Classic Roast Loaf
  8. MAKING BURGERS: Shape into 8 burger patties.  Dredge (coat) both sides of the burgers lightly with rolled oats. Saute in minimum oil for about 4-5 minutes each side, until brown and crispy.  

This lovely roast makes fabulous 'meat-less loaf'' sandwiches for lunches.  8 servings.

Here are some other plant-strong recipes that you might enjoy:

5 Sausage Recipes for Transitioning Vegans

Vegetarian Turkey Recipes

Yummy No-Meat Balls

Sometimes vegans and vegetarians are scared off organic tofu and other organic soy products by well-meaning (?) "health researchers".  Check out the following reviews of scientific studies by Dr. Michael Greger at Nutrition to put those fears to rest:

Who Shouldn't Eat Soy?


What if you’re at high risk for breast cancer? See BRCA Breast Cancer Genes and Soy.
What if you already have breast cancer? See:
What if you have fibroids? See Should Women with Fibroids Avoid Soy?.
What about hot flashes? See Soy Phytoestrogens for Menopause Hot Flashes.
What about genetically modified soy? See GMO Soy and Breast Cancer.
How deleterious is hormone replacement therapy? See How Did Doctors Not Know About the Risks of Hormone Therapy?.
Synthetic estrogens used in animal agriculture are also a concern. For more on this, see Zeranol Use in Meat and Breast Cancer.
If you haven’t yet, you can subscribe to Dr. Greger's videos for free by clicking here.

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