Being vegan has become a trend over the last decades: the intention to consume only plant-based foods stems from the initiative to not only take care of one’s health, but also to have a diet that is friendly to the protection of the environment and the reduction of global warming. However, during the school period, many experts recommend a balanced diet that includes meat, eggs, dairy and vegetables.
A survey conducted by Oxford University at universities in the United States revealed that 14% of students practice a vegan lifestyle, even though it is difficult for a student to follow a vegan diet at university due to the limited food options available in the canteen.
If you are one of those who prefer to eat as healthily as possible for health and environmental reasons, this recipe is for you.
In this post you will learn how to make a delicious Vegan Lentil Meatloaf that will provide you with all the nutrients that lentils, brown rice and mushrooms have to offer.
Also, you can check the next link for more Vegan Meatloaf recipes and varieties. If you want to add some special ingredient for this healthy meal, you can learn how to make it here: https://successrice.com/recipes/vegan-brown-rice-bbq-meatloaf/
How can a vegan diet be defined?
Vegan diets come from the philosophy of veganism, which rejects the use of animal products. This way of thinking is considered to be a doctrine that rejects the use of animals as commodities, whether for clothing, medicine, cosmetics, transport, experimentation, help at work or entertainment.
Veganism is based on moral, environmental, health and humanitarian arguments.
The main products and services excluded in veganism are: meat, fish, eggs, honey, milk and milk products (such as cheese or yogurt); leather, wool and fur; cosmetics and medicines tested on animals; and they also reject the use of animals in zoos, aquariums, circuses, as draught animals, etc.
A big growing number of followers
The term vegan was first proposed in 1944 by Elsie Shrigley and her husband Donald Watson, who believed it was necessary to establish a new word that would more specifically define vegetarians.
Although veganism has not been known by this name until recently, veganism has been around for a long time, but has never been properly established.
Since the 2000s, many notable people have echoed their introduction to this style of eating. Some celebrities who are into this trend are: Nathalie Portman, Joaquin Phoenix, Jessica Chastain, singer Madonna, former US President Bill Clinton, host and philanthropist Ellen DeGeneres, and actor Benedict Cumberbatch, famous for playing the Marvel character Dr. Strange.
A delicious and hearty Vegan Meatloaf Recipe
Here are the ingredients and steps to prepare this healthy Vegan Meatloaf with white rice.
Ingredients
For the vegan meatloaf
- 2 cup green lentils.
- 2 tbsp ground flax seeds and 6 tbsp water (combined).
- 1/2 cup cooked white rice.
- 2 tbsp olive oil or grape seed oil.
- 1 large onion chopped.
- 4 minced or chopped garlic cloves.
- 1 large carrot.
- 1 chopped celery stalk.
- 1 chopped red bell pepper.
- 2 chopped portobello mushrooms.
- 1/2 tsp. of salt.
- 1 tsp. of black pepper.
- 2 tsp. of smoked paprika.
- 1 tsp. of dried oregano.
- 1 tsp. of dried parsley.
- 1/4 cup of red wine, vegetable stock or apple cider vinegar
- 2 tbsp. tomato paste.
- 1 tbsp. of soy sauce.
- 1/2 tbsp. of vegan Worcestershire sauce.
- 1/2 cup of oats.
- 2 tbsp. of ketchup.
For the sauce
- 1/4 cup ketchup.
- 1/4 cup BBQ sauce.
Preparation mode
- In a blender, add the oats and blend into a flour.
- Mix in the ground flax seeds and water to create a flax egg. Leave to stand for 5 minutes until the mixture takes on a gelatinous consistency.
- Cook the lentils and rice in water or vegetable stock according to the instructions on the package. Drain the water when the lentils are ready.
- In a frying pan, add the oil and season with salt, pepper, smoked paprika, dried oregano and parsley. Cook until the oil absorbs the spices and the aroma fills the air. Add the onion, garlic and carrot, red pepper and mushrooms. Cook the ingredients for 10-15 minutes, taste for flavor and add more spices if necessary. Stir continuously.
- Reduce the heat to medium and add the red wine, ketchup, vegan Worcestershire sauce and soy sauce.
- In a food processor, add the cooked lentils, rice, oats, flax eggs and sautéed vegetable mixture. Pulse for a couple of seconds until combined, but make sure the mixture still has texture.
- Pour the vegan meatloaf mixture into a loaf pan that has been greased and lined with parchment paper.
- Mix the barbecue sauce and ketchup in a small bowl. Add the sauce to the top of the lentil loaf and spread with the back of a spoon to coat the lentil mixture of the vegan meatloaf.
- Bake at 350 degrees for 50 minutes. Let stand for 10 minutes. Transfer to a plate and serve.
