Protein-Packed Vegan Lentil Meatloaf with Savory Gravy | Skin & Hair Boosting Recipe
Introducing a Nutrient-Rich Vegan Delight: Lentil Meatloaf with Savory Gravy
Are you looking for a plant-based main dish that doesn’t compromise on nutrition or flavor? Look no further than this protein-packed vegan lentil meatloaf! This recipe is a powerhouse of essential nutrients, offering a perfect balance of plant-based protein, fiber, and a wide array of vitamins and minerals.
At the heart of this dish are protein-rich lentils, providing a whopping 14-16 grams of protein per serving. This makes it an excellent option for those looking to maintain muscle mass or simply increase their protein intake on a plant-based diet. But the benefits don’t stop there – this meatloaf is also brimming with vitamins and minerals crucial for overall health.
You’ll find a wealth of B-vitamins, including B12 from the nutritional yeast, supporting energy metabolism and nervous system function. The carrots and mushrooms contribute to your daily dose of antioxidants, while the flaxseed adds heart-healthy omega-3 fatty acids. With iron, zinc, and a host of other minerals, this dish supports everything from immune function to skin health.
Whether you’re a committed vegan or simply looking to incorporate more plant-based meals into your diet, this lentil meatloaf offers a delicious way to nourish your body with a spectrum of vital nutrients. Let’s dive into this recipe that proves healthy eating can be both nutritious and delicious!
Skin-Boosting Vegan Lentil Meatloaf
Here’s a blog-ready explanation of how the ingredients and nutrients in this vegan meatloaf recipe benefit skin health, hair health, and the immune system:
This delicious vegan meatloaf recipe isn’t just a treat for your taste buds; it’s also a powerhouse of nutrients that support skin health, hair growth, and immune function. Let’s dive into the science behind how these ingredients benefit your body:
Skin Health:
Lentils: Rich in zinc, which aids in collagen production and skin repair. Zinc also helps regulate oil production, potentially reducing acne.
Mushrooms: Contain ergothioneine, a powerful antioxidant that protects skin cells from oxidative stress and premature aging.
Carrots: High in beta-carotene, which the body converts to vitamin A. This nutrient is crucial for skin cell regeneration and protecting against UV damage.
Flaxseed: Packed with omega-3 fatty acids, which help maintain skin hydration and reduce inflammation, potentially alleviating conditions like eczema and psoriasis.
Hair Health:
Oats: Contain silicon, a trace mineral that strengthens hair strands and promotes thickness.
Nutritional yeast: Rich in B-complex vitamins, particularly biotin, which is essential for healthy hair growth and strength.
Lentils: Provide iron, a mineral crucial for carrying oxygen to hair follicles, promoting growth and preventing hair loss.
Immune System Support:
Mushrooms: Contain beta-glucans, which stimulate the immune system and enhance its ability to fight off pathogens.
Garlic powder: Contains allicin, a compound with potent antimicrobial properties that can help ward off infections.
Onions: Rich in quercetin, an antioxidant that has anti-inflammatory properties and may help boost immune function.
Nutritional yeast: Often fortified with vitamin B12, which plays a crucial role in the production of white blood cells, key players in immune defense.
The combination of these nutrient-dense ingredients creates a meal that not only satisfies your hunger but also nourishes your body from the inside out. The variety of vitamins, minerals, and antioxidants work synergistically to support overall health, with particular benefits for your skin, hair, and immune system.
By incorporating this vegan meatloaf into your diet, you’re not just enjoying a delicious meal – you’re also giving your body the tools it needs to maintain healthy, glowing skin, strong and lustrous hair, and a robust immune system ready to defend against potential threats.
Remember, a balanced diet rich in plant-based whole foods is one of the best ways to support your body’s natural health and beauty. This vegan meatloaf recipe is an excellent example of how delicious and nutritious can go hand in hand!
Nutrient Profile: Vegan Meatloaf Goodness
Curious about what’s fueling your body? Here’s a detailed look at the nutritional powerhouse you’re about to enjoy. This vegan lentil meatloaf packs a punch with its impressive array of macro and micronutrients:
Here’s a detailed nutritional breakdown for the vegan meatloaf recipe with gravy, assuming it serves 6 people:
Per serving (1/6 of the meatloaf with gravy):
Macronutrients:
- Protein: 14-16g
- Carbohydrates: 40-45g
- Fiber: 10-12g
- Fat: 5-7g (mostly from healthy sources like flaxseed)
Vitamins:
- Vitamin A: 2500-3000 IU (from carrots and nutritional yeast)
- Vitamin B1 (Thiamin): 0.4-0.5mg
- Vitamin B2 (Riboflavin): 0.3-0.4mg
- Vitamin B3 (Niacin): 4-5mg
- Vitamin B6: 0.5-0.6mg
- Vitamin B9 (Folate): 150-180μg
- Vitamin B12: 2-3μg (from nutritional yeast)
- Vitamin C: 8-10mg
- Vitamin E: 1-2mg
Minerals:
- Iron: 4-5mg
- Calcium: 60-80mg
- Magnesium: 80-100mg
- Phosphorus: 250-300mg
- Potassium: 600-700mg
- Zinc: 2-3mg
- Selenium: 10-15μg
Other notable components:
- Lycopene: 2-3mg (from tomato paste)
- Beta-carotene: 1-2mg (from carrots)
Nutritional Advantages:
- High in fiber, supporting digestive health and promoting satiety.
- Rich in plant-based protein, essential for muscle maintenance and growth.
- Good source of complex carbohydrates for sustained energy.
- Low in saturated fat, beneficial for heart health.
- Contains various antioxidants (like lycopene and beta-carotene) that may help protect cells from damage.
- Provides a range of B-vitamins, important for energy metabolism and nervous system function.
- Offers minerals like iron and zinc, which are sometimes lacking in vegan diets.
- The nutritional yeast provides vitamin B12, crucial for vegans as it’s typically found in animal products.
- Includes anti-inflammatory compounds from herbs like thyme and sage.
- The mushrooms provide unique nutrients like ergothioneine, an antioxidant amino acid.
Note: These values are approximate and may vary based on specific brands of ingredients used and exact portion sizes. The recipe is particularly notable for its high fiber content, diverse array of vitamins and minerals, and balanced macronutrient profile, making it a nutritious choice for a plant-based diet.
Protein-Packed Vegan Lentil Meatloaf with Savory Gravy
Course: Lunch, DinnerCuisine: AsianDifficulty: Easy6
servings20
minutes45
minutes220
kcalIngredients
2 cups vegetable broth
1/4 cup nutritional yeast
2 tbsp cornstarch
1 tbsp soy sauce
1 tsp onion powder
1/2 tsp garlic powder
Salt and pepper to taste
Directions
- Preheat the oven to 375°F (190°C) and line a loaf pan with parchment paper.
- In a large bowl, mash the cooked lentils with a fork or potato masher.
- Add the rolled oats, mushrooms, onion, celery, carrots, ground flaxseed, tomato paste, soy sauce, nutritional yeast, garlic powder, thyme, sage, salt, and pepper to the lentils. Mix well until all ingredients are evenly combined.
- Press the mixture firmly into the prepared loaf pan.
- Bake for 40-45 minutes or until the top is golden brown and firm to the touch.
- While the meatloaf is baking, prepare the gravy. In a saucepan, whisk together all gravy ingredients over medium heat.
- Bring the gravy to a simmer, stirring constantly until it thickens (about 5-7 minutes). Remove from heat and set aside.
- Once the meatloaf is done, let it cool in the pan for 10 minutes before removing and slicing.
- Serve the meatloaf slices with the warm gravy poured over the top
Note:
- This vegan meatloaf is packed with protein from lentils and nutrients from various vegetables. The gravy adds a savory touch to complete this comforting and healthy meal. Enjoy!
Elevate Your Vegan Lentil Meatloaf: Perfect Sides and Sips
You’ve mastered our delicious vegan lentil meatloaf, but why stop there? Let’s turn this hearty main into a full-fledged feast! We’ve curated a list of mouthwatering sides and refreshing organic drinks that perfectly complement your plant-based centerpiece. From crispy roasted veggies to creamy mashes, and from bubbly kombuchas to smooth organic wines, these pairings will take your meal to the next level.
Savory Sides:
- Garlic Rosemary Roasted Potatoes: Crispy on the outside, fluffy on the inside
- Maple-Glazed Brussels Sprouts: A sweet and savory crowd-pleaser
- Quinoa Tabbouleh: Fresh herbs and lemon bring this protein-packed side to life
- Creamy Coconut Mashed Sweet Potatoes: A comforting, vitamin-rich accompaniment
- Balsamic Roasted Root Vegetables: A colorful medley of carrots, parsnips, and beets
Refreshing Organic Sips:
- GT’s Synergy Trilogy Kombucha: A fizzy, probiotic-rich palate cleanser
- Frey Organic Pinot Noir: A light-bodied red that complements without overpowering
- Health-Ade Pink Lady Apple Kombucha: A crisp, fruity alternative to cider
- Numi Organic Rooibos Chai Tea: A caffeine-free, spiced warm beverage
- Humm Organic Coconut Lime Kombucha: A tropical twist to brighten your meal
The beauty of these pairings lies in their versatility. Mix and match to create your ideal plant-based spread, or use them as inspiration for your own creative combinations. Remember, the key is to balance flavors and textures – think creamy alongside crispy, or tart drinks with rich dishes. Don’t be afraid to experiment and find your perfect vegan lentil meatloaf meal. With these delicious sides and sips, you’re not just serving a dish; you’re creating a memorable dining experience that proves how exciting and satisfying plant-based eating can be. Enjoy your feast!
