Savory Lentil Loaf

A filling, economical and tasty replacement for meatloaf


2 C dry lentils
4 bay leaves
8 C water
1 C uncooked bulgur wheat, fine
1½ C corn flakes or bran flakes, crushed or 1 C breadcrumbs
4 T ketchup
2 medium onions
3 cloves garlic (or 1 T garlic powder)
1 t crumbled dried thyme
2 t crumbled  dried oregano
1 t crumbled dried tarragon
salt and pepper to taste
3 T tomato paste or sauce

Bring a large pot with 6 cups water, the lentils and bay leaves to a boil, reduce heat, cover and simmer about 45 minutes, until the lentils are soft and the water is absorbed. Remove bay leaves. Preheat oven to 350 F. Put bulgur wheat and 2 cups water in a medium saucepan.  Bring to a boil, lower the heat, cover and simmer for about 15 minutes. Transfer lentils to a large mixing bowl.  Add the bulgur and remaining ingredients, except the tomato paste or sauce.  Hand mix gently until thoroughly combined. Transfer mixture into a 5x9 inch loaf pan. Bake about 40 minutes, until firm but not dry. About 5 minutes before done, brush the top with tomato paste or sauce. Let stand 10 minutes before serving. Store refrigerated or slice and freeze. Excellent in sandwiches, cold or hot.

10 servings, each 197 calories:   2% from fat (0.38 g),  79% from carbohydrates (39.7 g),  19% from protein (9.6 g).  Sodium 76 mg,  Fiber 5.7 g.


Healing Heart Hint

Almost any unsweetened fat-free breakfast cereal can be used in this recipe. Grape-Nuts lend a nutty flavor, Kashi (a 7 grain cereal) brings an interesting texture. If breadcrumbs are used, whole-wheat is preferred.

For a slightly more savory taste, add 1 to 3 T of vegetarian Worcestershire Sauce. (Lea & Perrins has anchovies in it)


Return to Recipes

©2000 Dr. Neal Pinckney Healing Heart Foundation
      www.kumu.org