High-Protein Plant-Based Lentil Loaf

Servings

8 slices

Prep Time

20 minutes

Cook Time

50–60 minutes

Ingredients

Loaf

• 2 cups cooked brown lentils, drained

• 1 cup rolled oats

• 1 cup cooked brown rice or quinoa

• 1 small onion, finely diced

• 2 cloves garlic, minced

• 1 cup shredded carrots

• ½ cup finely diced celery

• ½ cup finely diced bell pepper

• 2 tablespoons ground flaxseed

• 5 tablespoons water

• 2 tablespoons low-sodium soy sauce or tamari

• 2 tablespoons tomato paste

• 1 tablespoon olive oil

• 1 teaspoon smoked paprika

• 1 teaspoon dried thyme

• 1 teaspoon Italian seasoning

• ½ teaspoon black pepper

• ½ teaspoon sea salt

• 2 tablespoons chopped fresh parsley

Tomato Glaze

• ¼ cup ketchup

• 1 tablespoon maple syrup

• 1 tablespoon Dijon mustard

• 1 teaspoon apple cider vinegar

Instructions

1. Preheat oven to 375°F (190°C). Lightly grease or line a loaf pan with parchment paper.

2. In a small bowl, combine the flaxseed and water. Let sit for 5 minutes to form a flax "egg."

3. Heat olive oil in a skillet over medium heat. Sauté the onion, garlic, celery, carrots, and bell pepper for 5–7 minutes until softened.

4. In a large bowl, lightly mash the lentils with a fork, leaving some texture.

5. Stir in the cooked vegetables, oats, rice or quinoa, flax egg, tomato paste, soy sauce, parsley, and seasonings. Mix until well combined.

6. Press the mixture firmly into the prepared loaf pan.

7. Whisk together the glaze ingredients and spread half over the loaf.

8. Bake for 40 minutes.

9. Remove from the oven, spread the remaining glaze on top, and bake for another 10–20 minutes, until the loaf is firm and lightly browned.

10. Let the loaf rest for 10–15 minutes before slicing.

Serving Suggestions

• Garlic mashed potatoes

• Roasted Brussels sprouts

• Steamed green beans

• Garden salad

• Mushroom gravy

Storage

• Refrigerator: Up to 5 days in an airtight container.

• Freezer: Freeze slices for up to 3 months. Reheat in the oven or microwave until warmed through.

Nutrition (Approximate Per Serving)

• Calories: 250

• Protein: 13 g

• Carbohydrates: 34 g

• Fiber: 10 g

• Fat: 7 g

Nutri-Nique Living Tip 🌿: Add chopped walnuts, sunflower seeds, or pumpkin seeds for extra texture, healthy fats, and plant-based protein. This lentil loaf also makes an excellent sandwich the next day with lettuce, tomato, and your favorite dairy-free spread.

To Your Health,

Antoinette Ouattara, MPH, MS

Clinical Nutritionist | Herbalist | Public Health Professional