SERVES 4 • PREP TIME: 10 MINUTES • COOK TIME: 20 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN
30 MINUTES OR LESS, ONE-POT
This lentil loaf is a hearty and savory meal that is very satisfying and texturally pleasing. Lentils are a rich source of nutrients including folate, copper, and manganese. In this dish, lentils, carrots, onions, and oats are seasoned with a flavorful Mediterranean blend and concentrated tomato paste, and then topped with a low-sodium ketchup that caramelizes and brings the whole dish together.
Nonstick avocado oil cooking spray
1 (15-ounce) can low-sodium lentils, drained and rinsed
1 cup shredded carrots
½ cup white onion, diced
¾ cup quick-cooking oats
¼ cup plus 1 tablespoon raw walnuts pieces, crushed
3 tablespoons double-concentrated tomato paste
1 tablespoon chia seeds
2½ tablespoons water
4 teaspoons low-sodium ketchup
1
.
Preheat the oven to 425°F. Spray a loaf pan with cooking spray. (If you don’t have an oil spray, add ½ teaspoon avocado oil and evenly disburse it with a paper towel.)
2
.
In a medium mixing bowl, put the lentils, carrots, onion, oats,
walnuts, tomato paste, chia seeds, water, and spice blend and combine well. Let sit for 5 minutes so the chia seeds can bind the ingredients together.
3
.
Put the mixture in the loaf pan and pat down so that all sides are even.
4
.
Add the ketchup on top of the loaf and spread thin. Bake for 20 minutes until the ketchup turns into a darker red and the edges are lightly browned. Cut into 8 slices and serve or store in the refrigerator, covered well, for up to 5 days.
FLAVOR TIP:
For a more umami and meaty flavor, add 1 cup of diced portabella mushrooms.
Per serving (2 slices):
Calories: 279, Total fat: 9g, Saturated fat: 1g, Cholesterol: 0mg, Sodium: 89mg, Potassium: 565mg, Magnesium: 74mg, Carbohydrates: 39g, Sugars: 6g, Fiber: 10g, Protein: 13g, Added sugar: 0g, Vitamin K: 7mcg