Healthy Plant-Based Lentil Meatloaf Recipe

If you’re looking for a healthier, plant-based alternative to classic meatloaf, look no further than this delicious Lentil Meatloaf. Made with protein-packed lentils and walnuts, this meatloaf is full of flavor, fiber, and essential nutrients. It’s the perfect choice for health-conscious individuals who want to enjoy a comforting, hearty meal without the added saturated fats from traditional meatloaf.

Lentils are a fantastic source of plant-based protein, making this dish ideal for vegetarians, vegans, or anyone looking to cut down on meat. When paired with antioxidant-rich garlic, onions, and walnuts, this recipe becomes a nutritious powerhouse. Plus, with a simple, tangy tomato glaze, it’s just as flavorful and satisfying as the traditional version.

Packed with Protein & Fiber: The Health Benefits of Lentils and Walnuts

This Lentil Meatloaf isn’t just tasty—it’s packed with nutrients that support your overall health.

• Lentils: High in plant-based protein and fiber, lentils promote satiety and help stabilize blood sugar levels. They’re also rich in essential vitamins and minerals, such as folate, iron, and potassium.
• Walnuts: These nutrient-dense nuts are an excellent source of healthy fats (especially Omega-3s), which are beneficial for heart health. Walnuts also provide antioxidants, which help fight inflammation and support the immune system.
• Garlic and Onion: Known for their anti-inflammatory and immune-boosting properties, these ingredients bring both flavor and health benefits to the dish.
• Spices: The herbs and spices in this recipe, such as smoked paprika, thyme, and oregano, not only enhance the taste but may also support digestion and immune function.

This meal is ideal for boosting your intake of plant-based protein, fiber, and healthy fats, all while keeping your meal light and nutritious.

Lentils vs Beans

Lentils and beans are both types of legumes, which are a family of plants that produce seeds in pods. Lentils and beans are similar in many ways, but they do have some differences. Lentils are small, lens-shaped seeds that come in a variety of colors, including green, brown, and red. They are known for their mild, earthy flavor and their ability to hold their shape when cooked, making them a good choice for dishes like soups and stews.

Beans, on the other hand, are larger and come in a wider range of shapes and sizes, including kidney, black, and pinto beans. They have a slightly sweeter and more complex flavor than lentils, and they tend to become soft and creamy when cooked, making them a good choice for dishes like refried beans and bean dips.

How to Make Lentil Meatloaf: Step-by-Step Instructions

Here’s how to make this healthy, plant-based Lentil Meatloaf at home:

Ingredients:

• For the meatloaf:
  • 2 tbsp olive oil
  • 1 onion (finely chopped)
  • 1 carrot (finely chopped)
  • 2 garlic cloves (minced)
  • 2 ½ cups cooked lentils
  • 2 shallots (finely chopped)
  • ½ cup walnuts (chopped)
  • ¾ cup breadcrumbs (or gluten-free breadcrumbs)
  • 1 flaxseed egg (1 tbsp flaxseed + 4 tbsp water)
  • 1 tbsp balsamic vinegar
  • 2 tbsp soy sauce
  • ½ tsp garlic powder
  • 1 tsp smoked paprika
  • ¼ tsp cumin
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • ½ tsp ground pepper
  • ½ tsp salt
• For the glaze:
  • 3 tbsp tomato paste
  • 1 tbsp balsamic vinegar
  • 2 tbsp maple syrup
  • ½ tsp sweet paprika
  • ¼ tsp salt

How to make a lentil meatloaf:

1. Bake for 40 minutes, or until the loaf is golden brown and crispy on the edges.
2. Preheat your oven to 350°F (175°C) and line a loaf pan with baking paper.
3. In a heated pan, add olive oil and sauté the garlic, onion, and carrot until softened and fragrant (about 5 minutes).
4. Add chopped shallots and cook for an additional 2 minutes.
5. In a large mixing bowl, combine the cooked vegetables with 2 cups of lentils (set aside the remaining ½ cup). Use a hand blender or food processor to blend the mixture into a smooth paste.
6. Add walnuts, breadcrumbs, flaxseed egg, soy sauce, balsamic vinegar, spices, and remaining lentils. Stir until well combined.
7. Transfer the mixture into the prepared loaf pan and press it down to form a compact loaf.
8. For the glaze, whisk together the tomato paste, balsamic vinegar, maple syrup, sweet paprika, and salt. Spread it evenly over the top of the loaf.

Customizing Your Lentil Meatloaf

Substitutions: If you’re looking for a gluten-free version, simply swap the breadcrumbs for gluten-free breadcrumbs or oats. You can also substitute walnuts with other nuts or seeds like sunflower seeds if you prefer.

Add Extra Veggies: Try adding finely grated zucchini or spinach to the mixture for extra nutrients and moisture.

Make it Spicier: If you enjoy a little heat, consider adding a pinch of chili flakes or cayenne pepper to the meatloaf mixture or the glaze for an extra kick.

Storing & Reheating Tips for Leftover Lentil Meatloaf

• Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
• Freezing: This lentil meatloaf freezes well! Wrap individual slices in plastic wrap and foil, then place them in a freezer-safe bag. It will keep for up to 3 months.
• Reheating: To reheat, simply place the meatloaf in the oven at 350°F for 15-20 minutes, or microwave individual slices for 1-2 minutes.

What to Serve with Lentil Meatloaf: Healthy Side Dishes & Pairings

Roasted Vegetables: Pair your lentil meatloaf with a side of roasted Brussels sprouts, sweet potatoes, or carrots for a nutrient-packed meal.

Salads: A fresh, leafy green salad with a light vinaigrette balances out the richness of the meatloaf.

Mashed Cauliflower: For a low-carb alternative to mashed potatoes, try mashed cauliflower—creamy and comforting!

Lentil Meatloaf FAQ

Can I make this recipe ahead of time?
Yes! You can prepare the meatloaf and store it in the fridge for up to 24 hours before baking. Just add the glaze before baking.

How long does lentil meatloaf last in the fridge?
It stays fresh for up to 4 days when stored in an airtight container.

Can I freeze lentil meatloaf?
Yes, you can freeze the meatloaf for up to 3 months. To reheat, bake at 350°F for 20-25 minutes.

Can I make lentil meatloaf without breadcrumbs?
Yes! You can substitute breadcrumbs with oats, quinoa, or gluten-free breadcrumbs for a similar texture.

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