Vegetable Soy Loaf

14 Mar

I like making loafs – you just mix all your ingredients together in one bowl, turn the mixture into a pan and bake. While your loaf is baking, you’ll have plenty of time to make the accompaniments. If you choose to accompany your meal with a big salad or cauliflower rice, these can be prepared in a jiffy, leaving you the rest of the time to do something else.

Since going low carb, I’ve made a meat loaf (yep, can you believe it – only one meat loaf!) but haven’t been able to find a vegetarian loaf recipe without carbs until just recently. Most loaf recipes call for the addition of flour, oats, rice or some other kind of starch. This recipe, however, requires only 2-3 Tbsp flour so I thought it should be easy enough to get rid of. I’ve made this loaf with flour before and honestly, I couldn’t tell the difference between the ‘flour’ loaf and the low carb loaf. If you are refraining from eating soy products, the loaf does, as the title says, contain soy – well, the bulk has to come from somewhere. This versatile recipe allows you to substitute vegetables. It also doesn’t matter if you use a bit more or less of the vegetable quantities. Just make sure that whatever veggies you choose don’t give off a lot of liquid on cooking.

Hope you enjoy it as much as we did. I would recommend serving slices of the loaf with a tomato sauce and a side salad.


Vegetable Soy Loaf (serves 6)

250 gr Soy grits, coarse

500 ml vegetable broth

1 tsp soy sauce (optional)

2 medium carrots, peeled and finely grated

about 100 gr celeriac (peeled weight), finely grated

1 medium zucchini (about 150 gr), grated and squeeze out water

1 large onion, finely chopped

2-3 eggs, beaten

1 Tbsp soy flour

1 Tbsp gluten

4 Tbsp parsley

salt, pepper, sweet paprika

150gr grated cheese (Edam, Gouda, Cheddar, Swiss or similar)

Put the soy grits in a saucepan with the vegetable broth and soy sauce and bring to a boil. Turn the heat down to the lowest setting and leave for about 15 min for the grits to absorb the liquid.

Sauté the onions with the vegetables in a bit of oil for a few minutes till just cooked. Add the vegetable mixture to the soaked soy grits. Add the soy flour, gluten and parsley, and season the mixture with salt, pepper and sweet paprika. Taste the mixture and adjust the seasoning to your taste. Do note that you will be adding quite a bit of cheese to the loaf. Also take into consideration the type of cheese you will be adding as some are milder in taste than others. Once you’re satisfied, add the beaten eggs. Add two first and if you think the mixture will hold, then you may omit the third egg. The eggs (besides the soy flour and gluten) serve to bind the mixture together.

Now it’s time to transfer the mixture into a silicon baking pan. This is really the best thing to use and your loaf will pop out with no problem after baking! I haven’t tried baking this loaf with any other pan but if you don’t have a silicon pan, I would say, line the bottom with parchment paper and butter the sides generously.

Put one-third of the mixture into your pan, top with half the cheese, add the next third of mixture, top with rest of cheese and cover the top with the balance of the mixture. Bake your loaf in a pre-heated oven at 200°C for 60-70 minutes. Test with a skewer to check doneness. When done, let the loaf cool and then turn out onto a serving plate.

Nutritional Information – per serve without any accompaniments

Total calories – 365.7 kcal; fat – 22.2 gr; total carbohydrates – 13.3 gr; protein – 26.4 gr

Print this recipe – Vegetable Soy Loaf


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