lentil loaf {vegan}

This delicious vegan lentil loaf is packed full of good stuff like vegetables, nuts, seeds, oats, and apple. Make a double batch and freeze the leftovers for busy days!

vegan lentil loaf // www.heynutritionlady.com

My vegetarianism has definitely gone through several evolutions over the years, both in reasoning and in execution.

There were many (many many) years where I practically lived on fake meat products, blindly assuming them to be healthy. Have you read the labels on that stuff? Most of it is highly processed, often made with GMO soy, and full of crazy additives, preservatives, and colouring agents. Yuck! I have almost totally expunged fake meat products from my diet, with one exception: vegetarian pizza pepperoni. I don’t eat it very often, in fact, I can’t even remember the last time I did. But I figure that if I was a meat eater eating a pepperoni pizza it would likely be just as bad. That’s my logic and I’m sticking to it.

vegan lentil loaf // www.heynutritionlady.com
I’m super excited about this lentil loaf. It’s all kinds of delicious, and it’s made entirely of nutritious, real food. There is a good dose of veggies packed in, some crunchy nuts and seeds full of healthy fats, and punches of sweetness from grated apple and raisins. It’s also completely vegan, and with a couple of easy modifications it can be made gluten free.

The loaf is tasty, but it’s the glaze that really makes it. I ate a nice big slice pretty much straight out of the oven, and then the leftovers, once cool, I sliced up, brushed with some extra glaze, and baked again. I highly recommend going that route if you have time for it, then each slice will have a tangy, crusty glaze all around it. So good.

vegan lentil loaf // www.heynutritionlady.com

I’ve been eating slices smashed between two slices of whole grain bread, crumbled up over a salad, or straight up, from my hand, right out of the fridge. I’ve stashed leftover slices in the freezer, separated with little bits of parchment paper, and stored in a freezer bag. I also highly recommend making a double batch – which makes all the chopping and shredding totally worthwhile – and baking some of it as individual loaves in parchment lined muffin tins. They make for perfect freezer meals for busy days.

 

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Let’s talk about lentils! These lovely little legumes are a very good source of cholesterol-lowering dietary fiber. The soluble fiber in lentils helps to keep blood sugar stable, while providing a steady source of energy. But the energy benefits don’t stop there, lentils are a rich source of iron, as well as being a good source of plant-based protein, which is good news for us veg heads. They’re also a great source of heart-healthy folate and magnesium, phosphorous, manganese, zinc, potassium, and B6.

vegan lentil loaf // www.heynutritionlady.com
5 from 2 votes
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lentil loaf {vegan}

This delicious vegan lentil loaf is packed full of good stuff like vegetables, nuts, seeds, oats, and apple. Make a double batch and freeze the leftovers for busy days!
Prep Time 30 minutes
Cook Time 50 minutes
Total Time 1 hour 20 minutes
Servings 8
Calories 464 kcal
Author The Muffin Myth

Ingredients

  • 1 cup uncooked green lentils
  • 3 cups vegetable broth or water
  • 1/2 cup walnuts chopped and toasted
  • 1/2 cup sunflower seeds toasted
  • 3 tbsp flax seeds
  • 1/2 cup water
  • 2 tbsp olive oil
  • 1 1/2 cups diced onion
  • 3 cloves garlic minced
  • 1 cup diced celery
  • 1 cup grated carrot
  • 1/3 cup grated apple
  • 1/3 cup raisins
  • 1/2 cup rolled oats
  • 3/4 cup breadcrumbs
  • 2 tsp fresh thyme or 1 tsp dried thyme
  • salt & pepper to taste
  • red pepper flakes to taste
  • FOR THE GLAZE:
  • 1/4 cup tomato paste
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp maple syrup

Instructions

  1. Preheat your oven to 325°F / 170°C.
  2. Spread the sunflower seeds and chopped walnuts out on a baking sheet, pop them in the oven and bake for about 10 minutes, until they’re just starting to smell toasty. Keep a careful eye on them, nuts and seeds can burn really quickly! Remove from the oven, and set aside to cool slightly. Increase the heat to 350 F / 180 C.
  3. Pick over your lentils and give them a good rinse. Combine them in a medium pot with the 3 cups of water or veggie broth (I used broth). Bring to a boil, then reduce the heat and simmer with the lid ajar for 30 – 40 minutes. The goal is to slightly overcook the lentils so they become a bit mushy – the loaf will hold together better this way.
  4. Combine flax seeds and 1/2 cup water in a small bowl and set aside to soak for at least 10 minutes.
  5. In a large frying pan heat 2 Tbsp of olive oil. Add the onions and sauté for about 5 minutes, until they are soft and becoming translucent. Add the garlic, celery, shredded carrot, apple, and raisins. Sauté for about 5 minutes more, then remove from heat.
  6. In a large bowl combine all remaining ingredients. Season with salt and pepper to taste. Line a loaf pan with parchment paper, and firmly press the mixture firmly into the pan.
  7. Whisk the tomato paste, apple cider vinegar, and maple syrup together to make the glaze. Brush about half of it over the top of the loaf. You can reserve the other half to brush loaf slices with, or use as a dipping sauce.
  8. Place the loaf in the oven and bake for 40 – 50 minutes. The top should be slightly browned and crispy when it's finished.
  9. Remove from the oven and cool for at least 10 minutes before you slice into it. But be warned, the loaf will slice more gracefully when it has cooled most of the way.

Recipe Notes

-This recipe involves a lot of prep and other chopping, but is well worth it. Make a big batch and freeze the leftovers for busier days.
-Rather than a loaf pan, try baking the loaf pressed into parchment-lined muffin tins for individual loaves.

Nutrition Facts
lentil loaf {vegan}
Amount Per Serving
Calories 464 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 2g 10%
Sodium 694mg 29%
Potassium 861mg 25%
Total Carbohydrates 57g 19%
Dietary Fiber 16g 64%
Sugars 10g
Protein 16g 32%
Vitamin A 81.6%
Vitamin C 12.4%
Calcium 11.2%
Iron 28.4%
* Percent Daily Values are based on a 2000 calorie diet.

vegan lentil loaf // www.heynutritionlady.com

Originally posted October 2012



 

Comments

    • I’ve never tried it with red lentils so I can’t say for sure how it would turn out… red lentils cook much faster and get much mushier than other lentils, so you’d probably need to reduce the liquid and the cook time. If you try it, please let us know how it turns out!

  1. Looks great. Do you mean puy lentils? And is there any substitute for tomato paste that occurs off the top of your head? (salycilate intolerant, tomatoes very high)

  2. I must admit that I wasn’t sure about lentil loaf. I grew up in the 70s and 80s and lentil loaf was a bit of a “punishment” food that meat eaters would make for vegans, or unenlightened cafes would offer. BUT, your modern take, with some dried fruit, apple and, mmmm, glaze, looks outstanding. Truly. I can see why you might want to crumble it onto a salad or slap it between some nice bread. 🙂

    • I know what you mean about those traumatizing old-school lentil loaves! But I assure you I wouldn’t have shared this one unless it was absolutely delicious. And yes, it’s really the glaze that takes things over the top!

  3. I LOVE a good lentil loaf, I make them into mini loaves and freeze them for later. I love the addition of apple in this, what a perfect nod to autumn! I’m with you, I used to eat the fake meat things as a teen, now I’m beans and lentils all the way!

  4. This looks so good. I will make this. I am wondering if the flax seeds should be ground, first. Aren’t the nutritional benefits dependent on them being ground, as otherwise, they will just pass through the body, whole? Also, I wonder of chia seeds, which don’t need to be ground, could be used.

    • You are right about ground flax being easier to digest and absorb nutrients from. I don’t normally use ground for this recipe as I find that it alters the texture a bit, but you certainly could. When you leave them whole some will pass through, and some will get digested. I’ve never tried chia in this recipe, but I don’t see why it wouldn’t work.

  5. I tried this recipe today and OMG it was so delicious! I used the Trader Joe’s organic garlic sriracha BBQ sauce and it gave a spice kick to the dish. Thanks Katie, for sharing this awesome recipe.

  6. Could you please tell me what I can substitute breadcrumbs with?
    Thank you.
    Looking forward to baking this loaf.

  7. Delicious and worth the effort. I love to make a loaf and slice it up for sandwhiches. It freezes great so I always have something in the freezer for my weekly lunches if the weekend was to harried to prep. Thanks Katie.

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