Healthy & Special Diets > Allergy-Friendly Recipes > Soy-Free Recipes > Soy-Free Meat Alternatives

Soy-Free Lentil Loaf with Tomato Glaze

A hearty and flavorful lentil loaf that's completely free of soy. This loaf uses lentils, vegetables, and spices for a delicious meat alternative. The tomato glaze adds a tangy sweetness that complements the savory lentil base. Perfect for a main course at any meal.

Prep Time
25 minutes
Cook Time
55 minutes
Servings
6-8
Ingredients
  • 1 cup Green or Brown Lentils
  • 2 cups Vegetable Broth
  • 1 Onion (chopped)
  • 1 Carrot (diced)
  • 1 stalk Celery (diced)
  • 3 cloves Garlic (minced)
  • 1/2 cup Oats (rolled)
  • 1/4 cup Walnuts (chopped)
  • 2 Egg (or flax egg: 1 tbsp flaxseed meal + 3 tbsp water)
  • 1 tablespoon Olive Oil
  • 1 teaspoon Dried Thyme
  • 1/2 teaspoon Dried Rosemary
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black Pepper
  • 2 tablespoons Tomato Paste
  • 1 tablespoon Maple Syrup
  • 1 teaspoon Apple Cider Vinegar

Cook the Lentils

Rinse the lentils and combine them with the vegetable broth in a saucepan. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender. Drain any excess liquid and set aside.

Sauté Vegetables

Heat the olive oil in a large skillet over medium heat. Add the chopped onion, carrot, and celery and cook until softened, about 8-10 minutes. Add the minced garlic and cook for another minute until fragrant.

Combine Ingredients

In a large bowl, combine the cooked lentils, sautéed vegetables, oats, chopped walnuts, eggs (or flax eggs), dried thyme, dried rosemary, salt, and pepper. Mix well until all ingredients are evenly combined.

Prepare Tomato Glaze

In a small bowl, whisk together the tomato paste, maple syrup, and apple cider vinegar.

Assemble and Bake

Preheat oven to 350°F (175°C). Line a loaf pan with parchment paper or grease it lightly. Pour the lentil mixture into the loaf pan and spread evenly. Spread the tomato glaze over the top of the loaf.

Bake

Bake for 50-55 minutes, or until the loaf is firm and the glaze is bubbly. Let the loaf cool in the pan for 10 minutes before slicing and serving.

Serving Suggestions

Serve the soy-free lentil loaf warm with a side of roasted vegetables or a fresh salad.

Nutrition Facts Estimated per 100g of product

(Note: Nutritional information is an estimate and may vary based on specific ingredients and preparation methods.)

  • Calories: Approximately 160-180
  • Protein: 9-11g
  • Fat: 6-8g
  • Carbohydrates: 20-22g

Other Important Considerations for Nutrition

  • Iron: Lentils are a good source of iron.
  • Protein: Lentils and walnuts contribute to a high protein content.
  • Fiber: Oats and lentils provide a good amount of dietary fiber.

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FAQ

  • Can I add other vegetables to the loaf?

    Yes, you can add other vegetables like mushrooms, bell peppers, or zucchini to the loaf. Just make sure to chop them finely and sauté them along with the onion, carrot, and celery.
  • Can I make this loaf vegan?

    Yes, to make this loaf vegan, substitute the eggs with flax eggs (2 tablespoons flaxseed meal + 6 tablespoons water). Let the flax eggs sit for 5 minutes to thicken before adding to the mixture.
  • How long does the lentil loaf last in the refrigerator?

    The lentil loaf can be stored in the refrigerator for up to 3-4 days. Reheat in the oven or microwave before serving.