When I’m in need of some real ‘comfort’ food – something with sustenance and will make me feel full and satisfied, I almost always turn to this easy, ‘meaty’ recipe for vegetarian lentil loaf (‘meatloaf’) with mashed cauliflower “potatoes”. With its high protein and fiber, combined with low calorie content and tons of flavor, what’s not to like? Even my meat eating husband will make a meal out of this lovely little loaf (thanks, mom, for showing me the recipe!). Serve it up with some steamed green beans and you have the perfect all-American dinner. Plus, it makes great leftovers (a sandwich, maybe?). I even think it might taste better after sitting overnight after the flavors have really mixed. Try it out and enjoy!
Vegetarian Lentil (“Meat”) Loaf
- 2 cups water
- Dash of salt
- 1 cup lentils, rinsed and drained
- 1 medium onion, diced
- 1 cup oats
- 3/4 cup lowfat cheese (2% cheddar or mixed), shredded
- 2 egg whites (or 1 egg), lightly beaten
- 1/2 cup marinara sauce (I usually use Trader Joe’s “traditional” marinara sauce)
- 1 tsp garlic powder
- 1 tsp dried basil
- 1 Tbsp dried parsley
- 1/2 tsp seasoning salt
- 1/4 tsp black pepper
- 2 Tbsp barbecue sauce (I use Trader Joe’s)
- 2 Tbsp ketchup
- Pre-heat oven to 350 degrees.
- Bring water and a dash of salt to a boil in a saucepan. Add lentils and simmer, covered, 25-30 minutes, until lentils are soft and most of the water is evaporated. Drain and lightly mash lentils
- Stir in onions, oats and cheese. Add egg, marinara sauce, garlic powder, basil, parsley, salt and pepper. Mix well.
- Spread mixture into a non-stick or greased loaf pan. Smooth the top with the back of a spoon. Mix barbecue sauce and catchup together and spread over the top of the loaf. Bake at 350 degrees for 30-45 minutes until edges look dry, firm and golden brown.
- Cool for about 10 minutes. Run a sharp knife around edges of the pan, slice and serve.
Nutrition: 190 cal, 5g fat, 27g carb, 9g fiber, 4.5g sugars, 11.5g protein
Garlic Mashed Cauliflower (“Potatoes”)
- 2 heads cauliflower florets (approx 4 cups)
- 3 Tbsp fat free sour cream
- 2 Tbsp fat free milk (plus more as needed)
- 2 Tbsp fat free cream cheese
- 1 Tbsp light butter
- 1 clove garlic, minced
- Kosher salt
- Fresh ground pepper
- Place cauliflower florets in a microwave-safe bowl. Sprinkle water over the top and cover with plastic wrap. Microwave 5-7 minutes, until very soft.
- Drain and use a paper towel to press out access moisture, taking care as the cauliflower will be very hot.
- Place cauliflower in a food processor with garlic. Process until lightly pureed. Add sour cream, milk, cream cheese and butter. Continue to process adding additional milk as needed until they reach a desirable consistency. Season with salt and pepper to taste.
Nutrition: 35 cal, 1g fat, 5g carb, 1.5g fiber, 2g sugars, 2.5g protein