11 October 2024

Vegan Lentil Loaf

This Vegan Lentil Loaf is the ultimate complete meal—a hearty recipe that serves as a nutritious alternative to traditional meatloaf. Lentils and green peas are the primary sources of plant-based protein and provide a satisfying, firm yet tender texture that delights both vegans and non-vegans. Additionally, parsley and thyme add depth, while the glaze made of tomato sauce offers a sweet contrast.

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When I was a child, I ate some days of the week in the school canteen and I loved it. This is because I had the opportunity to try new dishes, different from what my family used to prepare. I particularly loved meatloaf, because of its delicious flavor and the feeling of fullness that it gave me. I still remember its taste and, once becoming vegetarian, I try to recreate it using plant-based proteins. Loaf is an excellent option for any occasion and great for getting little ones to eat vegetables and legumes.

In the 1960s and 1970s vegetarianism became popular and people began to adapt traditional recipes to make them suitable for vegetarians. This also applies to meatloaf, for which legumes are an excellent substitute. Nowadays, there’s an alternative for each classic recipe, and this Vegan Lentil Loaf is proof of that. I use lentils and peas, but I’m sure that other legumes would be a good choice. When blended with cooked vegetables, herbs and breadcrumbs, they help create a compact, pleasant texture.

This Vegan Lentil Loaf is a versatile meal that you can serve in various ways, such as with a fresh salad, vegetables, or mashed potatoes. Additionally, a side of dipping sauce enhances the overall flavor.

Ingredients for easy plant-based loaf

Lentils: I use canned brown lentils but you can choose dried ones, that you cook from scratch. In this case, be careful with the excess of cooking water and make sure to remove it before blending them. Otherwise, the legumes and vegetables mixture will result too wet. Additionally, lentils help blind the other ingredients of the loaf together, especially in this plant-based recipe that doesn’t include eggs. Finally, this legume is high in iron, magnesium and fiber, which aids in digestion and contributes to a feeling of fullness.

Peas: I use canned green peas, but frozen ones are also great. Together with lentils, peas form the base of the loaf’s firm structure and serve as the main source of plant-based protein. Green peas add a touch of sweetness, complementing the earthy notes of lentils and pairing well with the herbs. Additionally, peas are high in vitamins, especially A and C, as well as minerals like iron and magnesium. Finally, peas contain antioxidants and anti-inflammatory properties.

Carrot, celery, onion: when sautéed, these vegetables create the foundation and an inviting fragrance for the Vegan Lentil Loaf. Carrots provide sweetness, while onions contribute a savory flavor, enriching the overall taste. Their slight crunch of the sautéed vegetables contrasts nicely with the creamy mixture. Moreover, their colors create a visually appealing base for the dish’s presentation.

Mushrooms: I use canned mushrooms for convenience, but fresh ones are also great. Mushrooms have a rich, savory flavor that helps mimic the depth typically provided by meat. Moreover, mushrooms have a high water content, which helps keep the loaf moist while baking. They are rich in vitamin B, selenium and antioxidants, making the recipe even more nutritious.

Tomato sauce: I like to spread uncooked tomato sauce on top of the Vegan Lentil Loaf, but a great idea would be to heat it for a few minutes with herbs like oregano. Tomato sauce adds a tangy acidity that balances the richness of the dish. The glaze keeps the top of the loaf moist, preventing it from drying out creating a cohesive top layer.

Breadcrumbs: I use store-bought breadcrumbs, but you can make your own at home by using bread that you no longer need. This ingredient is important, especially in a vegan recipe, because it acts as a binding agent, holding the mixture together and preventing the loaf from crumbling. Breadcrumbs absorb excess liquid from the legumes and vegetables, ensuring a dry texture.

Parsley, thyme: when added to the blender along with the lentil mixture, these herbs add complexity and freshness to the dish. Parsley and thyme provide a pleasant aroma that enhances the overall sensory experience and makes the loaf more appealing.

Red bell pepper, eggplant: cooked vegetables introduce moisture into the mixture, helping to create a soft and tender texture. They are rich in essential vitamins, such as A and C, and minerals that contribute to the nutritional profile of the loaf. You can use various vegetables based on seasonal availability and personal preferences.

Find the complete recipe with measurements below.

How to prepare the lentil loaf

In a sauce pan, sauté the diced onion, celery and carrots.

When soft, add the chopped red peppers, mushrooms, eggplant and garlic. Then season with salt and pepper.

veggies and sautéed carrot, celery and onion

In a food processor, mix the lentils and peas, together with cooked vegetables, breadcrumbs and fresh parsley, thyme, and tomato sauce. You don’t have to full blend but you want some pieces.

Pour the mixture in a lined loaf pan and bake for about 35 minutes at 180°C.

Remove from the oven and spread some tomato sauce on top, then cook another 10 minutes.

My tips for a delicious vegan loaf

If you see that the vegetables and lentil mixture is too wet, add more breadcrumbs.

Breadcrumbs can be replaced with an equal amount of blended rolled oats, finely chopped nuts, or ground seeds such as sunflower or chia/ flax seeds.

The glaze on top of the Vegan Lentil Loaf that I use is tomato sauce, but you can also spread store- bought ketchup for convenience or a sweeter flavor.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!