Looking for a show-stopping vegetarian main course that’s as nourishing as it is delicious? This Hearty Lentil and Wild Rice Loaf is your answer! Packed with plant-based protein, savory herbs, and a wonderfully satisfying texture, it’s the perfect centerpiece for a holiday dinner, a special Sunday supper, or even a week’s worth of healthy meal prep. The combination of chewy wild rice and earthy green lentils creates a ‘meaty’ feel that will win over everyone at the table. Let’s get cooking!
Ingredients
• 1 cup / 240 ml wild rice
• 1 cup / 240 ml green lentils
• Cooking spray
• 1 tsp / 5 ml extra virgin olive oil
• ½ onion, finely chopped
• 2 cloves garlic, minced
• 2 whole eggs or equivalent egg replacement
• 2 Tbsp / 30 ml flaxseed meal
• 2 Tbsp / 30 ml tomato paste
• 1 Tbsp / 15 ml Braggs Liquid Aminos or soy sauce
• ¼ cup / 60 ml finely chopped flat leaf parsley
• 2 Tbsp / 30 ml finely chopped basil
• 1 Tbsp / 15 ml finely chopped sage
• ¼ cup / 60 ml pimento-stuffed green olives, drained and coarsely chopped
• ¼ tsp / 1.25 ml each ground coriander, smoked paprika, garlic powder, and onion powder
• ¼ tsp / 1.25 ml sea salt
• ½ tsp / 2.5 ml freshly ground black pepper
• 5 slices whole grain bread
• ½ cup / 120 ml low-sodium vegetable broth, divided
Instructions
1. Cook the Grains: In a medium pot, combine wild rice with 3 cups / 710 ml water. Simmer, partially covered, until tender but still chewy, about 45 minutes. In a separate pot, combine lentils with 2 cups / 480 ml water and simmer, partially covered, until tender, 35 to 40 minutes. Drain any excess water from both.
2. Prepare the Base: Preheat your oven to 400°F / 200°C. Lightly spray a 9 x 5-inch loaf pan with cooking spray. Heat olive oil in a skillet over medium heat. Add the onion and cook until soft, about 3 minutes. Stir in the garlic and cook for 1 minute more.
3. Make the Breadcrumbs: While the onion cooks, process the whole grain bread slices in a food processor until you have coarse crumbs.
4. Combine the Mixture: Transfer the cooked onion and garlic to a large bowl. Stir in the eggs (or egg replacement), flaxseed meal, tomato paste, liquid aminos, parsley, basil, sage, olives, all spices, salt, and pepper. Add the breadcrumbs and mix well.
5. Blend and Mix: Transfer half of the cooked lentils to the food processor. Add ¼ cup / 60 ml of the vegetable broth and blend until mostly smooth. Add this purée, the remaining whole lentils, the cooked wild rice, and the final ¼ cup / 60 ml of vegetable broth to the large bowl. Mix everything together thoroughly.
6. Bake the Loaf: Scrape the mixture into your prepared loaf pan. Smooth the top, mounding it slightly in the center to create a classic loaf shape. Bake for 35 to 40 minutes, or until the top is lightly browned and feels firm.
7. Rest and Serve: Let the loaf cool in the pan for at least 10 minutes before slicing and serving. This helps it hold its shape.
Nutritional Information
• PREP: 50 minutes | COOK: 35-40 minutes | YIELD: 9 servings
• Per 1-inch slice
• Calories: 180
• Protein: 11 g
• Carbs: 27 g
• Fiber: 9 g
• Total Fat: 4 g
• Saturated Fat: 1 g
• Sodium: 257 mg
• Cholesterol: 47 mg
Pro Tips
• Don’t skip the rest! Letting the loaf cool for at least 10 minutes before slicing is crucial. This allows it to set properly so you get clean, beautiful slices instead of a crumble.
• For a deeper, umami flavor, add 1 tablespoon of nutritional yeast or a finely chopped dried mushroom (like porcini) to the spice mix.
• This loaf is fantastic for meal prep. It stores well in the refrigerator for up to 5 days. Slices can be enjoyed cold in sandwiches or reheated in a skillet or microwave.
• To make this recipe vegan, simply use your favorite egg replacer (like two flax eggs) and ensure your whole grain bread is vegan-friendly.
• Serve slices hot with a rich mushroom gravy and mashed potatoes, or let it cool and use it as a hearty filling for a deli-style sandwich with lettuce, tomato, and your favorite spread.
FAQ
Q: Can I make this lentil and wild rice loaf vegan
A: Yes, this recipe is easily adapted for a vegan diet. Simply replace the two whole eggs with a vegan egg replacer, such as two flax eggs (2 tablespoons of flaxseed meal mixed with 6 tablespoons of water). Also, ensure the whole grain bread you use is certified vegan.
Q: How can I make this vegetarian loaf gluten-free
A: To make this loaf gluten-free, substitute the whole grain bread with your favorite gluten-free bread or use 1 cup of gluten-free rolled oats instead of the breadcrumbs. Also, be sure to use a gluten-free soy sauce alternative like tamari instead of Braggs Liquid Aminos or standard soy sauce.
Q: Is this lentil loaf a good source of protein
A: Absolutely! This loaf is packed with plant-based protein. Each slice contains 11 grams of protein, primarily from the green lentils and wild rice. The combination of these ingredients, along with the savory herbs, creates a hearty, ‘meaty’ texture that is incredibly satisfying.
Q: How should I store leftover lentil loaf
A: This loaf is perfect for meal prep. Store it in an airtight container in the refrigerator for up to 5 days. You can enjoy slices cold in a sandwich or reheat them gently in a skillet, oven, or microwave for a quick and nourishing meal.
