Monday, August 27, 2012

Vegan Week: Lentil Meatloaf

If any of you are exploring veganism or even vegetarianism, this week should be right up your alley.  I was always under the misconception that trying to find recipes that were both tasty and vegan would be challenging.  That very well may have been the case 10 years ago but with the explosion of the blogosphere and the internet, there is no shortage of great recipes now.  Now my only issue is wanting to try every single one of them!
Sometimes I am doubtful about new recipes, not so much for myself, but for the rest of the family.  I'm happy to report this Lentil Meatloaf was a crowd pleaser not only for my family, but for several coworkers as well. The texture was definitely reminiscent of a hamburger-based meatloaf and the flavors were definitely there as well.  The finishing step was the ketchup topping and if there were any doubts, that sealed the deal.  
Don't be turned off by the laundry list of ingredients.  They are all things that are good for you, so if you don't have them laying around, it might just be a good idea to stock your pantry with them.  Many of the items are found in other vegan and vegetarian recipes, so I think you'll find that you won't have any trouble using them up.  
The chia seeds?  Great in your morning oats, smoothies, and even as egg substitutes in baking.  Packed with protein, these little guys are great for you!
The tahini?  Hummus anyone?  Tahini is a great addition to nearly any hummus and another source of protein and also thiamin and phosphorus.  
Just check out these nutrition stats for one slice of this loaf (1/5 of the loaf):
277 calories, 44 calories from fat, 5.2g total fat, 0mg cholesterol, 788.8mg sodium, 574 potassium, 47.4g carbohydrates, 12.5g fiber, 6.4g sugar, 14.1g protein.
Dreena's No-fu Meatloaf
by:  Fat Free Vegan Kitchen
·         1/2 cup brown (green) lentils
·         1 cup vegetable stock
·         1/3 cup water
·         1 dried bay leaf
·         3/4 cup bulgur (toasted cracked wheat) (for gluten-free version, use certified gf steel cut oats)
·         1 cup water, boiled
·         1/4 cup natural ketchup
·         1 cup rolled or quick oats (ensure gf certified for gluten-free)
·         3 tablespoons tamari (use wheat-free for wheat/gluten-free version)
·         2 tablespoons nutritional yeast
·         2 tablespoons ground white chia (or black chia, or can use flax meal)
·         2 tablespoons vegan Worcestershire sauce (see note for gf version)
·         2 tablespoons tahini or sunflower seed butter
·         2 teaspoons blackstrap molasses
·         1/4 teaspoon dried thyme
·         1/4 – 1/2 teaspoon dried oregano
·         1 teaspoon dried basil
·         1/8 teaspoon ground fennel (optional)
·         Freshly ground black pepper to taste

·         3 – 4 tablespoon natural ketchup
·         1 teaspoon vegan Worcestershire sauce (optional) OR 2 tsp vegan bbq sauce (optional)

1.    Combine the lentils, vegetable stock, 1⁄3 cup of water, and bay leaf in a saucepan. Bring to a boil, then lower heat to medium-low, cover, and cook for 25 to 30 minutes, until just about tender. Once done, add the bulgur and boiling water, cover, and cook on medium-low heat for another 8 to 9 minutes.
2.    Meanwhile, preheat the oven to 375°F. Lightly oil an oven-proof glass loaf pan and line the bottom of the pan with a strip of parchment paper to cover (place it in to protrude along the short ends of the pan; this helps for easier removal of the veggie loaf from the pan). Combine the topping ingredients in a small bowl.
3.    Once the bulgur is cooked, remove the bay leaf and add all the remaining ingredients (except topping). Stir very well. Transfer the mixture to prepared pan and pack it in. Spread the topping mixture over the top.
4.    Cover the dish with aluminum foil and bake for 25 to 28 minutes. Remove the foil and bake for another 7 to 8 minutes. Remove from the oven and let stand for 10 to 15 minutes or so, before cutting to slice and serve. Serves 5-6.


1 comment:

  1. Thank you so much for linking up last week at Recipe Sharing Monday. The new link party is now up and I'd love it if you joined us again. Have a great week!