Recipe from Wallacia Wellness Afternoon

By our Vice-President, Margaret Stepniewski




250 g mushrooms

1 large yellow (or red) onion

4 cloves garlic

1 tbsp olive oil

1 tsp salt

3 tbsp soy sauce or tamari

2 tbsp tomato paste

1 cup rolled oats

1/2 cup raw cashews

1/2 cup sunflower seeds

2 tbsp corn flour

1 tsp dried thyme

1/2 tsp freshly ground black pepper

1/2 tsp ground sage

2 cans kidney beans

2 cups cooked brown rice


Tomato sauce

120 g tomato paste

1/2 cup water

1 tbsp white vinegar

1 tbsp pure maple syrup

1/2 tsp ground garlic powder

1/2 tsp ground onion powder

scant 1/4 tsp ground allspice

1/2 tsp fine salt



For the Load

Heat the oven oven to 170°C. Line a 9×13-inch loaf pan with aluminum foil, leaving about 4 inches of overhang along the long sides.

Coarsely chop mushrooms or pulse in a food processor fitted with the blade attachment. Transfer to a large bowl. Peel and coarsely chop onion and 4 garlic cloves and chop finely or pulse and add to the mushrooms.

Heat 1 tablespoon of olive oil, add the mushroom-onion mixture and cook, stirring occasionally for 5 minutes. Add 3 tablespoons soy sauce or tamari and 2 tablespoons tomato paste and stir to combine. Remove from the heat and let cool slightly.

Place rolled oats, cashews, sunflower seeds, 2  tbsp cornflour, 1 tsp dried thyme, 1/2 tsp salt, 1/2 tsp black pepper and 1/2 tsp ground sage to the food processor. Process until finely ground and add to the mixture to the reserved bowl.

Drain and rinse 2 cans of kidney beans. Place in the food processor and pulse until the beans break down but retain some texture. Transfer to the bowl, add 2 cups cooked brown rice, and stir until combined. Add the mushroom-onion mixture and stir to combine.

Transfer to the loaf pan and press the mixture evenly and firmly into the pan then fold the excess foil over the top to completely cover.

Bake for 60 to 75 minutes.

Meanwhile, make the tomato sauce.

Remove the loaf from the oven. Increase the oven temperature to 180°C. Uncover the loaf and bake until slightly crisp on top. (Around 10 minutes). 

Remove the loaf from the oven and let cool for about 10 minutes to firm up. Grasping the excess foil, lift the meatloaf out of the pan onto a serving platter. Cut crosswise with a serrated knife.


For the sauce

To a medium bowl, add all the ingredients and mix thoroughly.

Cook over medium heat for exactly 4 minutes after it starts to bubble and stir constantly to cook out the raw spices and develop the classic ketchup flavour. Pour the ketchup into a glass container and chill a few hours or overnight to let the flavours develop fully.


(Healthy pantry staples are available via here (affiliate link)