Lentil-Walnut Meatloaf with Mushroom Gravy
Ingredients (Serves 6)
For the Meatloaf:
- 1 ½ cups cooked lentils (or 1 can, drained and rinsed)
- 1 cup walnuts, finely chopped
- 1 cup rolled oats (or breadcrumbs)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 2 tbsp tomato paste
- 1 tbsp soy sauce (or tamari for gluten-free)
- 1 tsp smoked paprika
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1/2 tsp black pepper
- 1/4 tsp salt (or to taste)
- 1 flax egg (1 tbsp ground flaxseed + 3 tbsp water, mixed and set for 5 minutes)
For the Mushroom Gravy:
- 1 tbsp olive oil or butter
- 8 oz mushrooms, sliced
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 2 tbsp all-purpose flour (or gluten-free alternative)
- 2 cups vegetable broth
- 1 tbsp soy sauce (or tamari)
- 1/2 tsp thyme
- 1/4 tsp black pepper
- Salt to taste
Instructions
For the Meatloaf:
1. Preheat the oven to 375°F (190°C). Line a loaf pan with parchment paper or lightly grease it.
2. In a large skillet, heat olive oil over medium heat. Sauté the onion and garlic until softened, about 3-4 minutes.
3. In a food processor, pulse the cooked lentils, walnuts, and oats until combined but still slightly chunky. Transfer to a large bowl.
4. Add the sautéed onion and garlic, tomato paste, soy sauce, smoked paprika, thyme, oregano, black pepper, salt, and flax egg. Mix well.
5. Press the mixture firmly into the prepared loaf pan. Bake for 40-45 minutes, or until the top is firm and slightly crispy.
For the Mushroom Gravy:
1. In a skillet, heat olive oil or butter over medium heat. Add the mushrooms and cook until they release their moisture and brown, about 5-7 minutes.
2. Add the onion and garlic, and cook for another 2-3 minutes until softened.
3. Sprinkle in the flour and stir to coat the mushrooms. Cook for 1-2 minutes to remove the raw flour taste.
4. Gradually whisk in the vegetable broth, soy sauce, thyme, and black pepper. Bring to a simmer and cook until the gravy thickens, about 5-7 minutes. Season with salt to taste.
To Serve:
1. Let the meatloaf cool slightly before slicing.
2. Serve slices with a generous drizzle of mushroom gravy.
Macros (Per Serving, 1 slice with gravy)
- Calories: ~300-350 kcal
- Protein: 12-15g (from lentils and walnuts)
- Carbs: ~30-35g (from lentils, oats, and gravy)
- Fats: ~15-18g (healthy fats from walnuts and olive oil)
Why This Dish is Great
- Plant-Based Protein: Lentils and walnuts provide a hearty, protein-rich base.
- Nutrient-Dense: Packed with fiber, vitamins, and healthy fats.
- Comfort Food: A satisfying, savory dish perfect for family dinners.
- Customizable: Swap herbs or add veggies like carrots or celery to the meatloaf.
Pro Tips
- Make Ahead: Prepare the meatloaf mixture and gravy a day in advance. Assemble and bake when ready.
- Freezer-Friendly: Freeze leftover slices for quick meals.
- Extra Flavor: Add a splash of balsamic vinegar or Worcestershire sauce to the gravy.
Enjoy this hearty, plant-based meatloaf as a comforting and nutritious meal! 🥘🌱