Vegan Lentil Nut Meatloaf⏱ 90 min total

Vegan Lentil Nut Meatloaf

Per 1 serving · 183 g · 13 ingredients

Calories
467
23%
of a 2,000 cal day
  • Protein
    20g
    16% of calories
  • Carbs
    53g
    43% of calories
  • Fat
    22g
    41% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Vegan Lentil Nut Meatloaf (183 g) has 467 calories, with 20 g of protein, 53 g of carbohydrates and 22 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (40% DV), dietary fiber (33% DV) and Vitamin A (27% DV). Keep an eye on sodium, which provides 33% of the daily value.

Per 100 g
255cal
medium energy density
Protein per 100 cal
4.3g
Net carbs
43g
carbs minus fiber
Fiber
9.2g
5.1 g sugar

High in

20%+ of the daily value

  • Protein40%
  • Dietary fiber33%
  • Vitamin A27%
  • Thiamine52%
  • Riboflavin (B2)27%
  • Niacin25%

Good source of

10–19% of the daily value

  • Choline14%
  • Potassium17%
  • Selenium12%

Watch

20%+ of the daily value

  • Sodium33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 60 min
  1. 1

    Prepare lentils according to package instructions.

  2. 2

    Preheat the oven to 350°F and line a loaf pan or an 8x8-inch baking pan with parchment paper.

  3. 3

    In a large skillet over medium heat, add half the coconut oil and mushrooms. Sauté, cover, and cook for 5 minutes, stirring frequently. Add half of the soy sauce, stir to coat, and cook for another 3-4 minutes until caramelized. Set aside.

  4. 4

    In the same skillet, add the remaining oil and arrange sweet potatoes in an even layer. Cover and cook for 4 minutes. Flip, add water, cover, and cook for another 3-4 minutes until tender and browned. Set aside to cool slightly.

  5. 5

    In a large food processor, pulse the walnuts into a loose meal. Add sweet potatoes, mushrooms, and thyme, and pulse to combine. Add lentils, salt, and pepper and pulse to loosely combine, avoiding a puree.

  6. 6

    Transfer the mixture to a large bowl, add tomato paste and remaining soy sauce, and stir until a loose dough forms. Gradually add bread crumbs until a thick dough forms. Adjust texture by pulsing half the mixture if crumbly or adding more bread crumbs if too wet.

  7. 7

    Taste and adjust flavor with more tomato paste, soy sauce, salt, or thyme as needed.

  8. 8

    Transfer the mixture to the prepared loaf pan, spread evenly, and brush the top with ketchup.

  9. 9

    Bake uncovered for 35-40 minutes until golden brown on the edges and slightly dry to the touch. Let rest for 10-15 minutes before slicing and serving.

Vitamins & minerals

Amounts for 1 serving (183 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A245 μg
27%
Vitamin C8 mg
9%
Vitamin D0.1 μg
0%
Vitamin E1 mg
7%
Vitamin K10 μg
8%
Thiamine1 mg
52%
Riboflavin (B2)0.3 mg
27%
Niacin4 mg
25%
Vitamin B61 mg
44%
Folate (B9)279 μg
70%
Vitamin B120 μg
2%
Pantothenic acid2 mg
38%
Choline76 mg
14%

Minerals

NutrientAmount% Daily Value
Calcium81 mg
8%
Iron5 mg
69%
Potassium820 mg
17%
Magnesium93 mg
22%
Phosphorus309 mg
44%
Zinc3 mg
27%
Copper1 mg
118%
Manganese2 mg
84%
Selenium6 μg
12%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene5 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene2,858 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose2 g—
Galactose0 g—
Glucose3 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene4,807 μg—
Lysine1 g—
Maltose1 g—
Methionine0.2 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats14 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch32 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 33 g—
Total omega 611 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20.1 μg—
Vitamin D30 μg—

Burning 467 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 89min
    Walking (3.5 mph)
  • 56min
    Cycling (moderate)
  • 39min
    Running (6 mph)
  • 66min
    Swimming laps

Common questions

How many calories are in Vegan Lentil Nut Meatloaf?

One serving of Vegan Lentil Nut Meatloaf (1 serving) has 467 calories, which works out to 255 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Vegan Lentil Nut Meatloaf high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Lentil Nut Meatloaf keto-friendly?

It is hard to fit into a strict keto diet. One serving has 43 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Lentil Nut Meatloaf?

766 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Lentil Nut Meatloaf?

5.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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