Food of the Month: Lentil Walnut Meatloaf
Care of Andrea Howe of glowingongreens.com
Winter is a time when we Canadians turn to hearty, warm meals, often using more canned foods. Since our climate is not capable of growing fresh produce all year round, using canned products, like lentils, is a great way to still use local products.
Lentils are a nutrition-packed ingredient you should definitely be including in your diet. They are so versatile and because they have a mild flavour, they’re great in most dishes.
Lentils are rich in iron, fibre, B vitamins, and a great source of plant-based protein. Just one cup of cooked lentils provides about 18g of protein. Additionally, their fibre content comes in at about 15g for 1 cup, giving you about half of your daily needs. Fibre is a nutrient most people do not get enough of. Increasing fibre in your diet can help reduce blood pressure, blood sugar levels, and the risk of developing various chronic diseases and cancer.
Their B-vitamin content also makes them great for our brain. B vitamins, such as thiamine and folate aid in healthy brain development in infants, as well as the maintenance and function in adult brains. Additionally, lentils are a great source of non-heme iron, a nutrient vegans and vegetarians must ensure they are getting enough of. 1 cup of cooked lentils contains 37% of the recommended daily intake of iron.
Overall, lentils are a cheap, versatile, and nutrient-dense ingredient that should be included on everyone’s plate, vegetarian or not. They can be used to top salads, blended into sauces, or in vegetarian meatballs and meatloaves. Try this flavourful Lentil Walnut Meatloaf for your next dinner.
Lentil Walnut Meatloaf
– ½ white onion, diced
– 6 button mushrooms, diced
– 1 tbsp olive oil
– 1 clove garlic, minced
– 1 can lentils
– 1 ½ cup oats
– ¼ cup walnuts
– 3 tbsp nutritional yeast
– 1 tsp dried parsley
– ½ tsp dried oregano and Italian seasoning
– ¼ tsp salt and pepper
– 2 tbsp tomato paste
– 1 tbsp soy sauce
– 1 tbsp lemon juice
– 2 tbsp bbq sauce (any kind you like)
1. Preheat oven to 400F. Line a loaf pan with parchment paper.
2. In a pan, heat olive oil and cook onion and mushrooms until onions are translucent.
3. Add these to a food processor with remaining ingredients.
4. Blend together until everything is broken down and combined.
5. Place lentil mixture into loaf pan and press into each corner. Cover with bbq sauce.
6. Place in oven for 45 minutes.
7. Let cool for 10 minutes, then remove from pan and slice!