⏱ 90 min totalVegan Lentil Nut Meatloaf
Per 1 serving · 183 g · 13 ingredients
of a 2,000 cal day
- Protein20g16% of calories
- Carbs53g43% of calories
- Fat22g41% of calories
- ✓ 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.
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.
¼ cup Lentils
½ tsp Coconut oil
⅜ cup, pieces or slices White mushrooms- 🥄⅛ dash Salt
⅛ dash Black pepper
½ tbsp Tamari soy sauce
¼ sweetpotato, 5" long Sweet potato- 🥄⅜ tbsp Water
¼ cup, chopped English walnuts
¼ tsp, leaves Thyme
½ tbsp Tomato paste
1 tbsp Breadcrumbs
1 tbsp Ketchup
Directions
- 1
Prepare lentils according to package instructions.
- 2
Preheat the oven to 350°F and line a loaf pan or an 8x8-inch baking pan with parchment paper.
- 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
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
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
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
Taste and adjust flavor with more tomato paste, soy sauce, salt, or thyme as needed.
- 8
Transfer the mixture to the prepared loaf pan, spread evenly, and brush the top with ketchup.
- 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
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 245 μg | 27% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 10 μg | 8% |
| Thiamine | 1 mg | 52% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 1 mg | 44% |
| Folate (B9) | 279 μg | 70% |
| Vitamin B12 | 0 μg | 2% |
| Pantothenic acid | 2 mg | 38% |
| Choline | 76 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 81 mg | 8% |
| Iron | 5 mg | 69% |
| Potassium | 820 mg | 17% |
| Magnesium | 93 mg | 22% |
| Phosphorus | 309 mg | 44% |
| Zinc | 3 mg | 27% |
| Copper | 1 mg | 118% |
| Manganese | 2 mg | 84% |
| Selenium | 6 μg | 12% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,858 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 4,807 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 14 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 32 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 11 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 467 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 89minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 66minSwimming 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.
More recipes
View all
367 calChicken & Pineapple Stir-Fry1 serving
226 calPineapple Fried Cauliflower "Rice1 serving
338 calPineapple and Ham Pizza1 serving
272 calTangy Pineapple Chicken1 serving
467 calSalmon with Pineapple Salsa and Spicy Chile Sauce1 serving
404 calHawaiian BBQ Chicken Wraps1 serving
453 calTropical Grain-Free Breakfast Porridge1 serving
221 calPapaya Salsa with Tortilla Chips1 serving