2 large (400 g) peeled potatoes or sweet potatoes
1 tablespoon of oil
2/3 cup (100 g) chopped onions
2 medium (100 g) celery stalks, chopped
3 cloves of minced garlic
1/2 tbsp of onion powder
3/4 tsp sea salt
1/2 tsp of cumin seeds
1/2 tsp ground cumin
1/2 tsp dried thyme
1/2 tsp smoked paprika
1/3 tsp red pepper flakes
black pepper to taste
1 tbsp soy sauce tamari or coconut aminos
1 tbsp of balsamic vinegar
2 (15-ounce) cans of black beans or kidney beans, about 500 g, drained and rinsed
1/2 cup (60 g) walnuts chopped or sunflower seeds for the nut-free version
1 cup (90 g) oats preferably instant oats (*see notes)
2 tbsp (60 g) tomato paste
1. Chop the potatoes, transfer them to the pot with the salted water and bring to a boil. Cook over medium heat for about 15 minutes or until tender, then strain. Transfer back to the pot and mash with a potato masher (do not use a food processor or blender).
2. Time to preheat the oven to 375 degrees F (190 degrees C).
3. Meanwhile, heat 1 tablespoon of oil in a pan or skillet over medium heat and add the chopped onion. Fry for about 3 minutes, then add the garlic, celery, all the spices, soy sauce and balsamic vinegar and fry for another 3-5 minutes. Stir occasionally. Add the beans and after a minute turn off the heat.
4. Transfer the bean/vegetable mixture to the pot with the mashed potatoes and add the tomato paste, oats and chopped walnuts. Then use a potato masher or your hands to put everything together.
5. Line an 8-inch or 9-inch loaf pan with parchment paper (including a ledge) and place the meatloaf mixture in the pan. Press firmly.
6. Bake the vegan loaf for 40-50 minutes, then remove it from the oven and let it rest for at least 15 minutes before removing it from the mold to prevent it from falling apart.
7. These meatless meatballs need time to harden. When you first remove it from the pan, it will still be soft to the touch. For best results, refrigerate for at least three hours (or even overnight) before serving. Read the recipe notes for more ways to get a firmer loaf.
8. Serve with mushroom sauce, maple tomato sauce, or gravy. I have included the mushroom sauce and glaze recipe in the recipe notes below.
Oats: You can use buckwheat flour, panko breadcrumbs or regular breadcrumbs (gluten-free if needed) instead of oats.
I recommend that you taste the prepared meatball mixture before cooking and adjust the seasonings if necessary.
Be sure to line the loaf tray with the parchment paper, including one tab. This will make it easier to remove the nut while it’s still hot and not too stiff.