Tofu and aubergine peanut stew
A mild tomato stew with tofu, aubergine and a measured peanut sauce.
About 40 min · 500 kcal · 34 g protein per serving
Vegan
White bean and oat savoury loaf
A sliceable bean and vegetable loaf with tomato sauce.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the loaf holds together when turned out
- Confirm the bake time
- Photograph the sliced loaf
- Time
- About 1 hr 10 min
- estimated
- Serves
- 2
- see below
- Energy
- 445 kcal
- per serving
- Protein
- 20 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten. Check the labels on packaged ingredients:
- rolled oats. UK allergen law lists oats among the cereals containing gluten. If you avoid gluten, buy oats labelled gluten-free.
- passata. Some passata is salted; check the label.
Cooking steps
Stir the ground flaxseed into the water and leave it for 10 minutes, until it thickens to a gel. This is what binds the loaf in place of egg.
Heat the oven to 180°C / 350°F (160°C fan) and line a small loaf tin.
Warm the oil in a pan and cook the onion for 5 minutes. Meanwhile, mash the beans roughly with a fork.
Mix the beans, oats, carrot, onion, thyme and the flaxseed gel together and press firmly into the tin.
Bake for 35 to 40 minutes, until firm to the touch and browned at the edges. Leave it in the tin for 10 minutes before turning it out, and serve with the passata, warmed.
The useful detail
Let the loaf rest before slicing. Straight from the oven it crumbles under the knife; ten minutes in the tin lets it set enough to hold a slice.
Make it work for you
One serving is Half the loaf with sauce. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Butter beans instead of cannellini
Softer, and they mash more smoothly. The figures are the same record.
Per serving: about the same energy, about the same protein, about the same fat.
Tinned chopped tomatoes instead of passata
A chunkier sauce; simmer it down first.
Per serving: about 30 kcal less, about 1 g less protein, about the same fat.
Oats labelled gluten-free
No difference to the loaf. Nutrition is not recalculated.
Allergens: Needed if you avoid gluten.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A vegan loaf held together with flaxseed rather than egg. Most of the protein is in the beans, and it is high in fibre.
| Energy | 445 kcal |
|---|---|
| Protein | 20 g |
| Fat | 9 g |
| of which saturates | 1 g |
| Carbohydrate | 76 g |
| of which sugars | 11 g |
| Fibre | 17 g |
| Sodium | 590 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| ground flaxseed | 15 g | FDC 169414Seeds, flaxseed | 80 kcal | 2.7 g |
| water | 45 g | No energy | 0 kcal | 0.0 g |
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| white beans | 300 g | FDC 175204Beans, white, mature seeds, canned | 342 kcal | 21.8 g |
| rolled oats | 70 g | FDC 173904Cereals, oats, regular and quick, not fortified, dry | 265 kcal | 9.2 g |
| carrot | 100 g | FDC 170393Carrots, raw | 41 kcal | 0.9 g |
| dried thyme | ½ tsp | Not calculatedHalf a teaspoon of dried thyme weighs well under a gram, which is under 2 kcal at the energy density of any dried herb. | · | · |
| passata | 250 g | FDC 170460Tomato products, canned, puree, without salt addedCalculated with FoodData Central's unsalted tinned tomato purée record, the closest match to sieved passata. | 95 kcal | 4.1 g |
| Whole recipe | Divided by 2 | 888 kcal | 39.4 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. It slices best cold, and fries well the next day.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Tempeh and pearl barley stuffed cabbage
Soft cabbage rolls with tempeh, barley and tomato sauce.
About 1 hr 15 min · 480 kcal · 31 g protein per serving
Vegan