Savory Spiced Chickpea Lentil Loaf: Perfect Meatless Main Course 🥕🧅🌿
ingredients:
1 tbsp olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 cup (190g) cooked brown or green lentils, drained well
1 can (15 oz / 425g) chickpeas, rinsed and drained
1 cup (90g) rolled oats
½ cup (60g) finely chopped walnuts or pecans (optional, for texture)
½ cup (120ml) vegetable broth
¼ cup (60g) tomato paste
2 tbsp soy sauce or tamari
1 tbsp nutritional yeast (optional)
1 tsp dried thyme
1 tsp dried sage or rosemary
½ tsp smoked paprika
Salt and freshly ground black pepper to taste
Optional Glaze: Mix 2 tbsp ketchup or tomato paste with 1 tbsp maple syrup and 1 tsp balsamic vinegar.
directions:
1. Preheat oven to 375°F (190°C). Lightly grease a standard loaf pan (approx. 9x5 inches or 23x13 cm) or line it with parchment paper.
2. Heat the olive oil in a skillet over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant. Remove from heat.
3. In a large bowl, mash the cooked lentils and chickpeas together with a potato masher or fork until mostly broken down but still slightly chunky.
4. Add the cooked onion-garlic mixture, rolled oats, chopped nuts (if using), vegetable broth, tomato paste, soy sauce (or tamari), nutritional yeast (if using), thyme, sage/rosemary, smoked paprika, salt, and pepper to the mashed lentil-chickpea mixture.
5. Mix everything together thoroughly until well combined. The mixture should be moist but hold its shape.
6. Transfer the mixture to the prepared loaf pan and press it down firmly and evenly.
7. If using the glaze, mix the ingredients together and spread it evenly over the top of the loaf.
8. Bake for 40-50 minutes, or until the loaf is firm to the touch and the edges are browned. If using a glaze, it should be caramelized.
9. Let the loaf cool in the pan for at least 10-15 minutes before slicing and serving. This helps it hold together better.
Recipe Information:
Preparation Time: 20 minutes | Cooking Time: 45 minutes | Total Time: 1 hour 5 minutes (+ cooling time) | Calories per Serving: approx. 250-350 per slice (varies with nuts/glaze) | Number of Servings: 6-8 slices
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