The Ultimate Savory Spiced Chickpea Lentil Loaf Meatless Meal 🌱🥕
ingredients:
For the Loaf:
1 tablespoon (15ml) olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 large carrot, finely grated
1 celery stalk, finely chopped
1 cup (190g) cooked brown or green lentils, drained well
1 can (15 oz / 425g) chickpeas, rinsed and drained well
1/2 cup (50g) rolled oats (use certified gluten-free if needed)
1/2 cup (60g) breadcrumbs (use gluten-free if needed) or crushed nuts/seeds
1/4 cup (60ml) vegetable broth or water
2 tablespoons (30ml) tomato paste
1 tablespoon (15ml) low-sodium soy sauce or tamari
1 teaspoon dried thyme
1 teaspoon dried oregano or Italian seasoning
1/2 teaspoon smoked paprika
Salt and black pepper to taste
For the Glaze (Optional):
2 tablespoons (30ml) ketchup or tomato paste
1 tablespoon (15ml) maple syrup or agave nectar
1 teaspoon balsamic vinegar or soy sauce/tamari
directions:
1. Preheat & Prepare Pan: Preheat oven to 375°F (190°C). Lightly grease a standard loaf pan (approx. 9x5 inches / 23x13 cm) or line it with parchment paper.
2. Sauté Vegetables: Heat olive oil in a skillet over medium heat. Add onion, garlic, carrot, and celery. Sauté for 5-7 minutes, until softened. Remove from heat.
3. Mash Lentils and Chickpeas: In a large bowl, roughly mash the cooked lentils and drained chickpeas with a potato masher or fork. Leave some texture.
4. Combine Ingredients: Add the sautéed vegetables, rolled oats, breadcrumbs, vegetable broth (or water), tomato paste, soy sauce (or tamari), thyme, oregano, smoked paprika, salt, and pepper to the mashed lentils and chickpeas. Mix everything together thoroughly until well combined.
5. Form Loaf: Transfer the mixture to the prepared loaf pan. Press it down firmly and evenly.
6. Prepare Glaze (Optional): If using the glaze, whisk together the ketchup/tomato paste, maple syrup/agave, and balsamic vinegar/soy sauce in a small bowl. Spread it evenly over the top of the loaf.
7. Bake: Bake for 40-50 minutes, or until the loaf is firm to the touch and slightly browned around the edges.
8. Rest and Serve: Let the lentil loaf rest in the pan for at least 10-15 minutes before slicing and serving. This helps it hold its shape.
Recipe Information:
Preparation Time: 20 minutes | Cooking Time: 40-50 minutes | Resting Time: 10-15 minutes | Total Time: approx. 1.25 hours | Calories per Serving: approx. 300 kcal | Number of Servings: 6
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