March 31, 2015

lentil loaf

Yum
Love meat loaf but want to make it without the meat?  I'm not sure that sentence even makes sense, but go with me on this!  This "version" of meatloaf is a wonderful substitution whether you are making this for Meatless Monday or you are a vegetarian.  Another option if your "better half" :) won't go without meat... substitute half of the lentils for ground beef!

Oh and don't forget the chili roasted sweet potatoes, they made the perfect side!!!

Here are some fun facts on those tiny beans called lentils.  They may be a little, but they pack a VERY healthy punch.  Here is a rundown of the benefits...  

1. Lower Cholesterol – Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.

2. Heart Health – Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy!

3. Digestive Health – Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis. 

4. Stabilized Blood Sugar – Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.

5. Good Protein – Of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.  Plus, they are the most alkaline of all protein sources!

6. Increases Energy – Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.

7. Weight Loss – Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.

Servings 6
Total Time 1 hour 15 minutes

INGREDIENTS
  • 4 cups water
  • 2 cups green lentils, rinsed
  • 1/4 cup ground flaxseeds + 1/2 cup water
  • 2 medium yellow onions, diced
  • 2 teaspoons olive oil
  • 2 cups instant or regular rolled oats
  • 2 cups tomato sauce
  • 4 garlic cloves, minced 
  • 2 teaspoons dried basil
  • 1/4 cup fresh chopped parsley
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup barbeque sauce


INSTRUCTIONS


1.  In a large saucepan, bring the water to a boil.  Add lentils and simmer 25 – 30 minutes, until lentils are soft and water is evaporated. Drain any excess water and partially mash lentils with a potato masher. Set aside and allow to cool slightly.

2.  Meanwhile, in a small bowl, stir together the flaxseeds and water.  Let sit for about 15 minutes. (This will allow it to become sticky and will be a better binder for the loaf.)

3.  Preheat the oven to 350 degrees F.

4.  In a medium skillet, over medium, add the oil.  When hot add the onion and cook for 4-5 minutes, or until the onion is translucent.

5.  Add the onion and oats to the lentils and stir until well mixed.  Add the flax mixture, tomato sauce, garlic, basil, parsley, salt, and pepper. Mix well.

6.  Spoon the lentil mixture into a 9" x 5" loaf pan that has been generously oiled. Smooth the top with the back of a spoon. Drizzle with the barbeque sauce.

7.  Bake at 350 degrees for 45-1 hour until the top of the loaf is dry, firm, and golden brown. Let cool in pan for about 10 minutes. Run a sharp knife around the edges of pan then turn out onto a serving platter.

8.  Top with additional barbeque sauce and enjoy!!!

1 comment:

  1. Thanks for sharing, nice post!

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