Vegan Lentil Meatloaf

• khẩu phần: 6 servings
• thời gian hoạt động: 20 minutes
• tổng thời gian: 1 hour 5 minutes

Nguyên liệu

2 tablespoons ground flax or ground chia

5 tablespoons warm water

2 tablespoon olive oil (or use water/broth for oil-free)

1 cup (3 oz/ 85 g) finely chopped mushrooms (any kind)

1 small yellow onion (finely diced)

4 garlic cloves (minced or pressed)

1 1/2 cups (1 15oz can) cooked brown lentils (drained and rinsed)

2 tablespoons tomato paste

1 tablespoon soy sauce (gluten-free if preferred)

1 1/2 teaspoon smoked paprika

1 1/2 teaspoon Italian seasoning

3/4 teaspoon salt

1/4 teaspoon black pepper

1 cup breadcrumbs (plus more if needed (gluten-free if preferred)

1/2 cup walnuts (chopped)

4 tablespoons plant-based milk (or as needed (such as oat or soy)

1/3 cup ketchup

1 tablespoon brown sugar

1 tablespoon apple cider vinegar

1/2 teaspoon garlic powder

Chopped fresh parsley (optional, for garnish)

Hướng dẫn

Preheat and Prepare: Preheat your oven to 375°F (190°C). Line a baking sheet or loaf pan with parchment paper.

Make the Flax Egg: In a small bowl, combine the ground flax or chia and water. Stir and set aside to thicken.

Cook the Aromatics: Heat the olive oil (or water/broth for oil-free) in a skillet over medium-high heat. Add the mushrooms, onion, and garlic. Sauté until softened and just beginning to brown, about 5 minutes. Remove from heat and set aside.

Mash the lentils: In a large bowl, mash about 3/4 of the lentils with a fork or potato masher, leaving the rest whole for texture.

Combine the Ingredients: To the bowl with the lentils, add the cooked mushroom mixture (including any juices), the prepared flax egg, tomato paste, soy sauce, smoked paprika, Italian seasoning, salt, and pepper. Mix well. Stir in the breadcrumbs and walnuts, then mix again.Adjust: If the mixture is too dry, add plant-based milk 1 tablespoon at a time (I usually add 4 tablespoons of plant-based milk). If it's too wet, add more breadcrumbs 1 tablespoon at a time until the meatloaf mixture is moist but not soggy and holds together well, as seen in the photos.

Shape and Bake: Transfer the mixture to the prepared baking sheet or loaf pan. Shape it into a loaf with your hands or press it evenly into the pan. Bake for 25 minutes, unglazed.

Prepare the Glaze: While the loaf is baking, mix the ketchup, brown sugar, apple cider vinegar, and garlic powder in a small bowl.

Glaze and Finish Baking: After the loaf has baked for 25 minutes, remove it from the oven and spread the glaze evenly over the top. Return to the oven and bake for an additional 15-20 minutes until the glaze is sticky and slightly caramelized around the edges.

Serve: Allow the loaf to rest for 10 minutes before slicing to ensure it holds together. Serve hot with your favorite sides.

Dinh dưỡng

• Kích thước Khẩu phần: 1 serving (recipe makes
• Calo: 299 kcal
• Tổng Chất béo: 14 g
• Chất béo bão hòa: 2 g
• Chất béo không bão hòa: 12 g
• Natri: 764 mg
• Tổng Carbohydrate: 36 g
• Chất xơ: 7 g
• Tổng Đường: 9 g
• Chất đạm: 11 g