Curried-Lentil Quinoa Loaf
Lentils, whole grain quinoa, and a vegetable medley team up to make this loaf a fibre powerhouse. Serve it with your favourite salsa.
3/4 cup (180 mL) brown/green or beluga lentils
1/2 cup (125 mL) quinoa
2 tsp (10 mL) vegetable oil
1 small onion, chopped
1 carrot, chopped
1 cup (250 mL) cremini mushrooms, sliced
1 red pepper, chopped
1/2 cup (125 mL) pecans, roughly chopped
2 eggs, slightly beaten
3/4 cup (180 mL) quick-cooking oats
3/4 cup (180 mL) oil-packed sun-dried tomatoes, drained and chopped
1 cup (250 mL) fresh parsley or cilantro, chopped
1 Tbsp (15 mL) curry powder
Salt and pepper to taste
Preheat oven to 350 F (180 C).
In medium saucepan, bring lentils and 2 1/2 cups (625 mL) water to a boil. Reduce heat to low and simmer covered until lentils are tender, about 25 minutes.
In separate small saucepan, bring quinoa and 1 cup (250 mL) water to a boil. Reduce heat to low and simmer covered until water is absorbed, about 10 minutes.
In sauté pan, heat vegetable oil over medium. Add onion, carrot, and mushrooms to the pan and cook until vegetables have softened, about 5 minutes. Stir in red pepper and continue to cook for 3 minutes.
Remove vegetables from pan and toast pecan pieces until browned and fragrant, about 4 minutes, stirring frequently.
In large bowl, add all the ingredients and mix well. Transfer mixture to loaf pan and press down until even. Bake until firm and golden brown, about 50 minutes. Let rest for 10 minutes before unmoulding and slicing.
Serves 4.
Each serving contains: 461 calories; 21 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 59 g carbohydrates; 18 g fibre; 116 mg sodium
source: "Load Up on Lentils", alive #336, October 2010
Curried-Lentil Quinoa Loaf
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Greek Turkey Burger Bites
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
Italian Portobello Mushroom Burger with Artichoke Tapenade
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Asian Shrimp Burger with Bean Sprout Slaw and Fresh Mango
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
Jamaican Jerk Pork Sliders with Grilled Pineapple and Tangy Slaw
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.