Vegetarian Meatloaf Healthy
Savor the comforting flavors of a hearty classic with a plant-based twist in this **healthy vegetarian meatloaf**! Packed with protein-rich lentils, fiber-filled oats, and vibrant veggies like grated carrots and zucchini, this recipe is as nutritious as it is satisfying. A flaxseed "egg" binds the wholesome ingredients, while soy sauce and warming spices, like paprika and thyme, bring depth of flavor. Topped with a tangy ketchup and balsamic glaze, it bakes to perfection with a caramelized finish. Ready in just over an hour, this gluten-free-friendly dish is perfect for family dinners or meal prep. Slice it up and pair with roasted vegetables or a crisp green salad for a deliciously balanced meal!
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Recipe Information
Ingredients
- 2 cups Lentils (brown or green, cooked and drained)
- 1 cup Rolled oats (gluten-free if needed)
- 1 medium Carrot (finely grated)
- 1 medium Zucchini (finely grated and squeezed to remove excess moisture)
- 1 medium Onion (finely chopped)
- 3 cloves Garlic cloves (minced)
- 2 tablespoons Tomato paste
- 2 tablespoons Soy sauce (or tamari for gluten-free)
- 3 tablespoons Ground flaxseed
- 5 tablespoons Water
- 1 tablespoon Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Paprika
- 0.5 teaspoon Dried thyme
- 0.25 cup Ketchup (for topping)
- 1 teaspoon Balsamic vinegar
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a standard loaf pan with olive oil or line it with parchment paper for easy removal.
In a small bowl, combine the ground flaxseed and water to make a flaxseed 'egg'. Let it sit for 5 minutes to thicken.
Place the cooked lentils in a large mixing bowl. Using a fork or potato masher, partially mash the lentils until about half are mashed, leaving some whole for texture.
Add the rolled oats, grated carrot, grated and squeezed zucchini, chopped onion, minced garlic, tomato paste, soy sauce, olive oil, thickened flaxseed egg, salt, black pepper, paprika, and dried thyme to the mashed lentils. Mix everything together until well combined.
Transfer the mixture to the prepared loaf pan and press it down firmly to ensure it holds together during baking.
In a small bowl, mix the ketchup and balsamic vinegar for the topping. Spread this mixture evenly over the top of the loaf.
Bake in the preheated oven for 45-50 minutes or until the top is set and slightly caramelized.
Remove the meatloaf from the oven and let it cool in the pan for 10-15 minutes to allow it to firm up before slicing.
Carefully remove the meatloaf from the pan, slice, and serve warm. Enjoy with a side of roasted vegetables or a fresh green salad for a complete meal!
Nutrition Facts
Calories |
1238 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.2 g | 41% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5092 mg | 221% | |
| Total Carbohydrate | 191.3 g | 70% | |
| Dietary Fiber | 53.5 g | 191% | |
| Total Sugars | 36.8 g | ||
| Protein | 61.9 g | 124% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 285 mg | 22% | |
| Iron | 21.2 mg | 118% | |
| Potassium | 3592 mg | 76% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
