Vegan Lentil Loaf

The first time I ever experimented with vegan eating I made a lentil loaf that I absolutely loved!  I figured it was time to try making one of my own... I love having things like this on hand during the week that I can eat in a pinch! It looks like a lot of ingredients but the preparation is simple. I did my best to break it up for ease of reading and preparing. I also apologize for the pictures... I'm not sure there is a way to make lentils in loaf form look pretty... But they sure are tasty!!

Lentil Loaf

Ingredients

Lentils:

• 1 cup dry lentils
• 2.5 cups water

Veggies:

• 1 onion, chopped
• 1 bell pepper, chopped
• 1 cup baby carrots, chopped
• 1 Tbsp olive oil

Herbs & Spices:

• 2 tsp sage
• 1.5 tsp garlic salt
• 1 tsp thyme
• 1 tsp onion powder
• 1 tsp cumin

Flax Egg:

• 3 Tbsp flaxseed meal
• 1/3 cup water

Others:

• ½ cup oats
• ½ cup whole wheat flour

Glaze:

• ¼ cup ketchup
• 1 Tbsp balsamic vinegar
• 1 Tbsp maple syrup

Preparation Instructions

1. Bring lentils and water to a boil, then reduce heat and simmer for ~40 minutes, until water is absorbed.
2. Whisk flaxseed meal with water and refrigerate for 15 minutes to make flax egg (this acts as a binder).
3. Sauté veggies in olive oil with herbs and spices until tender
4. Put ¾ of the cooked lentils and ½ of the cooked veggies into a food processor and blend until smooth.
5. Mix in remaining lentils and veggies, flax egg mixture, oats and flour.
6. Line loaf pan with tinfoil or parchment paper before adding mixture (this makes it easier to remove baked loaf from pan).
7. Whisk together glaze ingredients and spread on top of loaf. (You may want to mix up some extra for dipping while eating).
8. Bake at 350 degrees for 1 hour.
9. Let sit before serving.

Flax Egg

Sauteed Veggies

Make sure to line your pan before adding lentil mixture.

Top with glaze.

Bake for 1 hour at 350 degrees.

Fuel Facts

Numbers: 165 calories, 9 g protein, 1 g fat, 30 g carbs, 10 g fiber

**Per slice (Recipe makes 8 slices)

Ingredient Breakdown:

v Lentils – The legumes are a wonderful protein source for those wanting to increase their intake of plant-based foods. Lentils have a very high content of fiber as well, which is associated with lower blood cholesterol levels, decreased risk of heart disease and lower body fat. It is recommended to get at least 25 grams of fiber a day.

v Flax – The tiny seeds are best to eat ground in order for the body to reap all of the nutritional benefits. When the seeds pass through the body whole, they often remain undigested. Make sure to store ground flax in the freezer because its oils will otherwise go rancid rather quickly. It will keep for several months when stored properly.

      Flax is a good source of omega 3 fatty acids in the form of ALA (alpha-Linoleic acid) which is a precursor for the essential polyunsaturated fatty acids EPA and DHA. Omega 3’s are anti-inflammatory and provide a host of health benefits when consumed in tandem with omega 6 fatty acids. Aim for a omega 6 : omega 3 ratio closer to 1. The standard American diet is much too high in the pro-inflammatory omega 6’s found in safflower, corn and grapeseed oils. Consuming just 1 Tbsp of ground flax each day can help improve your ratio.

v Oats – Oats are known for their heart healthy benefits. They contain beta-glucan, a specific fiber that helps lower cholesterol levels. Studies have shown, in those with high cholesterol levels (over 220 mg/dl), ½ cup of oats or 1 bowl of oatmeal can lower cholesterol by 8-23 percent.

v Whole Wheat – Unlike processed white flour, whole wheat flour still contains the bran and the germ of the grain which provides fiber and nutrients that white flour is lacking. Wheat is a one of the crops most genetically modified in the United States, so whenever possible, look for products that state non-GMO.

v Onion – These pungent vegetables are rich in flavor and health benefits. Onions are particularly high in the flavonoid quercetin. Quercetin has been studied for its ability to prevent tumor growth, especially in cases of lung cancer. The flavonoid is also being studied for its potential to prevent the release of histamines, chemicals that cause allergic reactions. This has not yet been studied for effectiveness in humans, but researchers believe quercetin could reduce allergy symptoms such watery eyes and runny nose.

v Carrots – These root vegetables were named for their high content of the carotenoid, beta-carotene.  This antioxidant helps protect against cancer and is good for eye health.  Carrots are also naturally sweet, which makes them a good addition to baked goods, stews, curries, and a variety of other dishes.

v Thyme – The herb has long been used in natural medicine to help with chest congestion and respiratory problems. Although this is not documented in modern science, one thing we know for sure is that thyme works as a natural food preservative, helping to prevent and reverse microbial contamination.

v Sage – Several studies have shown the memory enhancing effects of sage, especially in conjunction with short term memory. However, compounds extracted from the sage root actually act as acetylcholinesterase (AChE) inhibitors, a chemical associated with memory loss in Alzheimer’s disease.

v Cumin – Used in abundance in Indian and Mexican cuisines, cumin is loaded with iron, good for digestion and may be anti-carcinogenic. The spice packs a lot of flavor so a little usually goes a long way.