Vegetarian “Meat” Loaf and info on lentils…Dare you to try it!!

Don’t tune out here…. I know with meatloaf either you like it, or you don’t. And the sound of a vegetarian “meat”loaf doesn’t exactly sound oh-so-mouthwatering…. however, every vegetarian version of a meat lovers favorite has its place! Try to be well-rounded and possibly even try something NEW! Don’t tell me you aren’t constantly on the lookout for a new and tasty recipe! Also at the bottom of this post is the nutritional breakdown for just 1 cup of lentils. SUPER HEALTHY for you. Here’s the recipe I based mine on and my recipe (changed a few things) follows shortly:

http://www.food.com/recipe/really-good-vegetarian-meatloaf-really-33921

I have been looking for ways to incorporate lentils into our diets and bought a few cups of different varieties from the bulk section a few months ago and then last week I cooked them up for a chicken/lentil curry dish and learned that lentils almost triple their size after cooking! So…. I had MORE  than enough for my curry dish so I put half in the fridge and used half for that night. As I dug for a way to use that other half of cooked lentils, I came across this recipe and since it had over 300 positive reviews, I figured it was worth a try. AND IT WAS A SUCCESS!! My family ate it just like they did regular meatloaf- not kidding. I didn’t tell anyone what was in it, served it up with southern hash browns, green beans, and fresh cantaloupe.

And here is what I did:

Vegetarian Meatloaf
“Meat”loaf mixture:
2 cups cooked lentils- any kind, I had a mixture of red and green and brown
2 Tbsp dehydrated chopped onion (my fam doesn’t like big onion pieces)
1 tsp salt
1 cup quick cooking oats
1 egg
1 cup shredded cheddar cheese
1/2 cup spaghetti sauce or tomato sauce
1 tsp garlic powder (not garlic salt)
1/2 tsp dried basil
1 Tbsp dried parsley
1/4 tsp black pepper
1 Tbsp your favorite BBQ sauce

Saucy Topping:
1/2 c ketchup
2 Tbsp brown sugar
1 Tbsp Worcestershire Sauce
2 tsp vinegar

For the meatloaf mixture, just mix it all together really well with a spoon and then spoon it into a well-greased/sprayed loaf pan. Smooth out the top with the back of the spoon. Mix up the saucy topping and pour on top of the uncooked meatloaf. Bake at 350 F for 40 minutes.

There you have it. I had the left-overs for lunch today and I think it tasted even better the next day!
So why lentils???
Here are a few reasons to incorporate lentils into YOUR family’s diet:
#1: THEY ARE FREAKING CHEAP. I think I bought mine at Winco for $0.80/lb. I bought about 3 cups and had enough for TWO hearty meals.
#2: Nutritionally, THEY ROCK! Here’s the breakdown from

http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2

Read about the nutritional info on a serving of ground beef….
http://nutritiondata.self.com/facts/beef-products/6207/2

Lentils, mature seeds, cooked, boiled, without salt

Serving size: 

FOOD SUMMARY

Nutritional Target Map Estimated Glycemic Load

2.94.1Fullness FactorND Rating


NutritionData’s         Nutrition Data's Opinion
Opinion
Weight loss:
Optimum health:
Weight gain:
The good: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Protein, Iron, Phosphorus and Copper, and a very good source of Dietary Fiber, Folate and Manganese.
Caloric Ratio Pyramid Estimated Glycemic Load

70% 3% 27%
Carbs Fats Protein


13

-15
mildly inflammatory

Estimated Glycemic Load

Inflammation Factor


NUTRIENT BALANCE

58

Completeness Score

Nutrient Balance Indicator

PROTEIN QUALITY

86

Amino Acid Score

Protein Quality

Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.

Find foods with complementary profile



NUTRITION INFORMATION

Amounts per 1 cup (198g)


Calorie Information
Amounts Per Selected Serving
%DV
Calories
230
(963 kJ)
11%
  From Carbohydrate
161
(674 kJ)
  From Fat
6.3
(26.4 kJ)
  From Protein
62.0
(260 kJ)
  From Alcohol
0.0
(0.0 kJ)


Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
39.9
g
13%

Dietary Fiber

15.6
g
63%

Starch

~

Sugars

3.6
g

Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
0.8
g
1%

Saturated Fat

0.1
g
1%

Monounsaturated Fat

0.1
g

Polyunsaturated Fat

0.3
g

Total trans fatty acids

~

Total trans-monoenoic fatty acids

~

Total trans-polyenoic fatty acids

~

Total Omega-3 fatty acids

73.3
mg

Total Omega-6 fatty acids

271
mg

Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
17.9
g
36%

Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
15.8
IU
0%
Vitamin C
3.0
mg
5%
Vitamin D
~
~
Vitamin E (Alpha Tocopherol)
0.2
mg
1%
Vitamin K
3.4
mcg
4%
Thiamin
0.3
mg
22%
Riboflavin
0.1
mg
9%
Niacin
2.1
mg
10%
Vitamin B6
0.4
mg
18%
Folate
358
mcg
90%
Vitamin B12
0.0
mcg
0%
Pantothenic Acid
1.3
mg
13%
Choline
64.7
mg
Betaine
~

Minerals
Amounts Per Selected Serving
%DV
Calcium
37.6
mg
4%
Iron
6.6
mg
37%
Magnesium
71.3
mg
18%
Phosphorus
356
mg
36%
Potassium
731
mg
21%
Sodium
4.0
mg
0%
Zinc
2.5
mg
17%
Copper
0.5
mg
25%
Manganese
1.0
mg
49%
Selenium
5.5
mcg
8%
Fluoride
~


Read More http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2#ixzz24JUxL5kq