February is Heart Health Month, and this is just the recipe to kick it off! This savory loaf is made from lentils and is packed with plant-based protein, fiber and many other vitamins and minerals.
Typically, a loaf would be made from ground beef and can be high in saturated fat, which has been shown to increase our total cholesterol and LDL “bad” cholesterol. Cholesterol has an important role in our bodies, but too much can build up in our arteries causing plaques to form. The buildup plaque causes our arteries to stiffen and narrow, restricting blood flow.
Even small adjustments like switching from an 80/20 ground beef to the leaner 90/10 or 95/5 is beneficial. However, with plant-based recipes, not only is there the benefit of little to no saturated fat, but there is also a ton of fiber. Fiber binds to excess cholesterol and removes from our bodies, helping us maintain a healthy balance. Lentils are also very high in iron, an important nutrient we often get from red meats. Iron is found in many plant-based foods, particularly lentils, beans, legumes and dark leafy greens.
Ingredients:
Loaf
- ½ cup dry brown or green lentils
- 1 ⅓ cup water
- 1 bay leaf
- 1 Tablespoon olive oil or avocado oil
- ½ large onion, about 1 heaping cup, chopped
- 3 cloves garlic, minced
- 1 rib of celery, chopped
- 1 carrot, peeled and chopped
- ½ cup chopped walnuts
- 1 cup old fashioned rolled oats
- 3 Tablespoons tamari or soy sauce
- 3 Tablespoons tomato paste
- 2 Tablespoons ground flaxseed
- 2 Tablespoons nutritional yeast
- 2 teaspoons pure maple syrup
- 1 teaspoon apple cider vinegar
- ½ teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ⅛ teaspoon cayenne pepper
- ¼ teaspoon ground pepper
- ¼ teaspoon sea salt
Maple Sweetened Glaze
- 2 Tablespoons tomato paste
- 1 ½ Tablespoons pure maple syrup
- 1 Tablespoon balsamic vinegar
- Pinch of sea salt
Pre-heat oven to 375°F.
Prepare lentils by rinsing them and adding to a pot with water and a bay leaf. Bring the water to a boil, then reduce heat down and simmer covered until all the liquid is absorbed and lentils are tender (about 15-20 minutes). Remove from heat, discard the bay leaf and set the lentils aside to cool. This step can be done in advance.
In the meantime, toast walnuts by spreading them onto a baking sheet and toasting in the oven for about 8-10 minutes. Remove from oven and let cool.
Heat oil over medium heat in a skillet and cook onions, garlic, carrots and celery until they’ve softened and become fragrant. About 5-10 minutes. Once cooked remove from stovetop to cool.
Add lentils (reserve ½ cup for later), cooked veggies, toasted walnuts, oats, tamari, tomato paste, ground flaxseed, nutritional yeast, maple syrup, apple cider vinegar, thyme, oregano, basil, cayenne pepper, ground pepper and sea salt to the food processor. Pulse until mixture is just combined and the texture is to your liking. You want the mixture to be combined enough to stick together, but you don’t want it to be completely pulverized.
Stir in the reserved lentils and press mixture into parchment lined loaf pan.
In a small bowl stir together glaze ingredients and spread the glaze over top of the loaf.
Bake covered with foil for 25 minutes. Uncover and bake for about 8 more minutes. Let the loaf rest 15 minutes before cutting and serving. Makes 8 servings.
Store leftovers in a sealed container for up to 5 days in the fridge, or freeze for up to 1 month.
Nutrition Facts:
Serving size: 1 slice (1/8th loaf)
Calories: 194; Fat: 8g; Carbs: 25.6g; Fiber: 4.5g; Protein: 7.3g; Sodium: 265.3mg
Recipe adapted from: Healthy Vegan Lentil Loaf (Vegan Meatloaf) – Eating Bird Food
