Lentil Oat Loaf

Recipe: Lentil Oat Loaf

This lighter meatloaf alternative is a hearty and cozy weeknight dinner option. The savory loaf is topped with a sweet and tangy tomato glaze that is packed with flavor.

Replacing meat with lentils and oats makes the loaf lower in saturated fat and higher in slimming fiber. Plus, lentils are an excellent source of iron and zinc, which help keep hair healthy and nails strong and smooth. Walnuts and flaxseed are both full of omega-3 fatty acids, which help boost circulation to skin to create a beautiful glow.
 

Ingredients:

2 teaspoons extra virgin olive oil
2 large onions, chopped
16 oz baby bella or white mushrooms, chopped
4 stalks celery, chopped
6 cloves garlic, minced
3 cups cooked brown or green lentils
1 cup walnuts, toasted
2 cups rolled oats
2 tablespoons ground flaxseed
½ cup plus ¼ cup tomato paste
¼ cup plus 2 tablespoons low sodium soy sauce
1 teaspoon salt
2 teaspoons dried thyme
½ teaspoon pepper
2 tablespoons maple syrup

Instructions:

Add oil to a large pan and heat over medium-high heat. Add onion and sauté for around 5 minutes, until browned. Add mushrooms and celery and sauté for another few minutes until the vegetables are cooked. Add garlic and sauté for another minute. Remove from heat and let cool.

To a food processor, add the cooked vegetables, lentils, walnuts, oats, flax, ½ cup of the tomato paste, ¼ cup of the soy sauce, salt, thyme, and pepper. Pulse until combined and slightly pureed but still chunky.

Preheat the oven to 350 degrees Fahrenheit and line a loaf pan with parchment paper. Transfer the mixture into the loaf pan and smooth over the top. In a small bowl, combine the remaining ¼ cup tomato paste, 2 tablespoons soy sauce, and the maple syrup and whisk until smooth. Brush this glaze over the top of the loaf. Bake for 40-45 minutes, until firm. Remove from the oven and slice once the loaf has slightly cooled.

Yields 8 servings

Per serving: 348 calories, 15.4 g protein, 46.2 g carbohydrates, 11.4 g fiber, 10.9 g sugars, 13.7 g fat, 1.5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 891 mg sodium, 88 mg calcium, 1.8 g omega-3 fats, 377 IU vitamin A, 10.4 mg vitamin C, 1.4 mg vitamin E, 5.1 mg iron, 2.4 mg zinc

Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.

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