This delicious vegetarian “meat” loaf is a great way to enjoy classic comfort food with fewer calories and fat. The result is a hearty and healthy, family-friendly meal.
Serve with smashed potatoes and steamed vegetables for a complete dinner. Or, turn it into a loco moco by serving a slice over rice, with a sunny-side up egg on top. Leftovers also make great sandwiches.
Lentil ‘Meat’ Loaf
Ingredients:
• 1 cup dry lentils, cooked and drained (see note)
• 1 cup rolled oats
• 1 cup grated carrots
• 1 cup finely chopped mushrooms
• 1 pound plant-based ground meat substitute
• 2 large eggs, beaten*
• 1 cup milk (or vegan substitute)
• 1/2 cup finely chopped onion
• 4 cloves garlic, minced
• 1/4 cup tomato paste
• 2 tablespoons soy sauce
• 1 tablespoon flaxseed meal (mixed with 3 tablespoons water; let sit 5 minutes)
• 2 teaspoon dried Italian herb seasoning
• 1 teaspoon mushroom seasoning
• Salt and pepper, to taste
Glaze ingredients:
• 1/4 cup ketchup
• 1 tablespoon maple syrup
• 1 teaspoon mushroom seasoning
• 1 tablespoon balsamic vinegar
Directions:
Heat oven to 375 degrees. Grease a baking sheet with oil or line with foil. In a food processor, combine all the ingredients (not including glaze). Pulse until well-combined but with some texture remaining. Shape into a loaf on prepared baking sheet. In a small bowl, whisk together glaze ingredients. Brush over meatloaf, reserving some for serving. Bake 40-45 minutes, until golden brown. Let cool a few minutes before slicing. Serve slices with remaining glaze on the side.
Serves 6 to 8.
Vegan option: If not using eggs, add 1 tablespoon cornstarch as a binder.
*Note: Cook lentils with 1 tablespoon coconut oil and 1 tablespoon mushroom seasoning. Lentils will double in size.
Approximate nutrient analysis per serving (based on 8 servings and not including salt to taste): 350 calories, 13 g fat, 7 g saturated fat, 50 mg cholesterol, 700 mg sodium, 38 g carbohydrate, 6 g fiber, 9 g sugar, 21 g protein. Nutritional analysis provided by Joannie Dobbs, Ph.D., C.N.S.
The Buddhist Tzu Chi Foundation is an international nonprofit with a local office in Kaimuki. Its mission of community service includes the promotion of a healthy vegetarian lifestyle. To learn more, visit facebook.com/hawaiitzuchi or call 808-737-8885.
