Vegetarian Meatloaf

Ingredients

For the Meatloaf:

• 1 cup cooked green or brown lentils (about ½ cup dry, cooked according to package instructions)
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 medium carrot, grated
• 1 small zucchini, grated (squeeze out excess moisture with a clean towel)
• 1 cup rolled oats (not instant)
• ½ cup breadcrumbs
• ¼ cup ground flaxseed (optional, for binding and nutrition)
• 2 tablespoons soy sauce or tamari
• 1 tablespoon tomato paste
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• ½ teaspoon salt (adjust to taste)
• ¼ teaspoon black pepper
• 1 tablespoon Worcestershire sauce (vegan version, optional for umami)
• 2 tablespoons fresh parsley, chopped (optional)

For the Glaze:

• ¼ cup ketchup
• 1 tablespoon brown sugar
• 1 teaspoon apple cider vinegar
• ½ teaspoon mustard (Dijon or yellow)

Instructions

1. Preheat the Oven:
   • Preheat your oven to 375°F (190°C). Line a loaf pan (9x5-inch) with parchment paper or lightly grease it with oil.
2. Cook the Vegetables:
   • Heat olive oil in a skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened.
   • Stir in the garlic, grated carrot, and grated zucchini. Cook for another 5 minutes, stirring occasionally, until the vegetables are tender. Remove from heat and let cool slightly.
3. Prepare the Meatloaf Mixture:
   • In a large mixing bowl, combine the cooked lentils, sautéed vegetables, rolled oats, breadcrumbs, and ground flaxseed (if using).
   • Add the soy sauce, tomato paste, smoked paprika, thyme, oregano, salt, pepper, Worcestershire sauce (if using), and parsley. Mix well until everything is evenly combined. The mixture should be moist but hold together when pressed. If it’s too dry, add 1-2 tablespoons of water; if too wet, add more breadcrumbs.
4. Shape and Assemble:
   • Transfer the mixture into the prepared loaf pan. Press it down firmly with a spatula or your hands to form an even loaf shape.
5. Make the Glaze:
   • In a small bowl, whisk together the ketchup, brown sugar, apple cider vinegar, and mustard until smooth. Spread the glaze evenly over the top of the meatloaf.
6. Bake:
   • Bake in the preheated oven for 45-50 minutes, until the top is set and the glaze is caramelized. The internal temperature should reach about 165°F (74°C) if you’re using a thermometer.
   • Let the meatloaf rest in the pan for 10 minutes before slicing to help it hold its shape.
7. Serve:
   • Slice and serve warm with mashed potatoes, gravy, or a side of steamed vegetables. Garnish with extra parsley if desired.

Servings: 6
Prep Time: 20 minutes
Cook Time: 50 minutes
Total Time: 1 hour 10 minutes

Tips:

• Texture: For a firmer loaf, pulse half of the lentils in a food processor before mixing them in.
• Make Ahead: Assemble the loaf (without the glaze) and refrigerate for up to 24 hours. Add the glaze just before baking.
• Storage: Leftovers keep in the fridge for up to 5 days or can be frozen for up to 3 months. Reheat slices in the oven or microwave.
• Variations: Add finely chopped mushrooms or walnuts for extra depth and texture.

This Vegetarian Meatloaf is a flavourful, protein-packed alternative that’s sure to please vegetarians and meat-eaters alike.