When people reduce or eliminate their meat consumption, some tend to miss foods that replace the “meaty” texture they are used to. Made with mostly whole food ingredients balanced out to meet certain nutritional needs, this vegan lentil meatloaf is a great plant based meat alternative in that situation.
Meatloaf, a popular dish in the United States, was one of my favorite dishes when I was younger, but now my values and food preferences have changed. Even if you never liked meatloaf, I think you will enjoy this lentil loaf instead. Each time I make it for my family or strangers at a potluck, it is devoured before everyone has gone through the line. The full nutrient breakdown per recipe serving size is provided below the recipe card.
This quick and easy BBQ Vegan Lentil Meatloaf is
- gluten free
- nut free
- balanced source of fat, carbs and protein
- tasty and “meaty” alternative
- whole food plant based
Whole Food Feature: Brown Lentils
- Lentils originate back many centuries where they grew as wild seeds and were cultivated in the Middle East region. Known as an environmentally sustainable food source, they are resistant to droughts and help cycle nitrogen from the air into the soil.
- A member of the legume food family, which includes many varieties of beans and peas, they are a great source of protein with about 9g per 1/2 cup cooked (slightly higher than most other legumes), fiber and many other nutrients, including iron, folate and potassium.
- Low cost, affordable and budget friendly option on a plant based diet. Being easy and quick to cook in about 20 minutes with no soaking needed makes them perfect for a busy lifestyle. You can cook a large batch once and make enough to last you a whole week.
- Most of the research on lentils and other legumes is focused on their positive effects on diabetes as well as blood sugar and cholesterol levels, which are likely due to their fiber content.
Ways to include this Recipe in a Meal
(ways I include it in a meal, for suggestion, not dietary advice)
- in a sandwich (my favorite way to use leftovers) or try a lettuce wrap for a lower calorie option.
- with veggies like broccoli or on top of a salad.
- with mashed potatoes or pasta.
- 1 cup dry brown lentils - cooked according to package instructions (about 2 cups cooked)
- 1 cup quick cooking (not instant or rolled) oats
- 1/2 an onion - chopped
- 1/4 cup hulled hemp seeds
- 1/4 cup water or veggie broth
- 1 tbsp garlic powder
- 1 tbsp liquid aminos (soy or coconut version) or soy sauce/tamari
- 1/2 cup tomato paste
- 2 tbsp yellow or spicy dijon mustard
- 2 tbsp molasses
- 2 tbsp maple syrup
Preheat oven to 375F and line a rectangle loaf pan with a sheet of parchment paper to cover the base and the two longer sides of the pan (makes pulling the loaf out of the pan easier).
In a small bowl, add and mix all the BBQ sauce ingredients together with a spoon until smooth and well combined.
In a large bowl, roughly mash the cooked lentils, just to break them up, with a fork or potato masher. Add the oats, chopped onion, garlic powder, liquid aminos or soy sauce and all the bbq sauce EXCEPT 2 tbsp (to save for the glaze topping) and mix everything together until well combined.
Transfer the lentil meatloaf mixture to the baking pan and push down to evenly spread it out in the pan. Cover the top of the loaf with the 2 tbsp of the BBQ sauce. Place the loaf into the oven center rack to bake for 25 minutes.
Allow to cool down for 5 to 10 minutes before slicing and eating and store leftovers in fridge for up to 2 weeks.
1 slice = 1/8th of recipe
28g carbs (5g fiber, 7g sugar)
Excellent source (20% or higher) of manganese, magnesium, phosphorus, folate and iron.
Good source (10-19%) of niacin, thiamine, vitamin B6, potassium, selenium, zinc.
*nutrition info from cronometer.com recipe entry, all values are estimated and rounded to nearest whole number.
Tried the recipe or have questions? Leave a rating and comment down below, thanks!
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