Lentil & Flax Meatloaf

Ingredients

Meatloaf

• 1 cup (200g) soft-cooked (thick) split red lentils, cooled
• 1/4 cup (60g) milk
• 2 tbsp (14g) ground flaxseed
• 1 tbsp (12g) chia seeds
• 1 tsp (5g) olive oil
• 1 medium (110g) onion, finely diced
• 2 cloves (6g) garlic, minced
• 1 large (50g) egg (use 2 eggs if small or having trouble with it holding shape)
• 1 tbsp (17g) Worcestershire sauce
• 1 tsp (1g) dried thyme or Italian seasoning
• 1 tsp (2g) smoked paprika
• 3/4 tsp (4.5g) salt
• 1/2 tsp (1g) black pepper
• 1 lb (454g) 85/15 ground beef
• 1/2 lb (227g) ground pork

Glaze

• 1/4 cup (65g) no-salt-added tomato paste OR (- 1/4 cup (65g) no-sugar added ketchup for a richer flavor)
• 1 tbsp (15g) apple cider vinegar
• 1 tsp (5g) Dijon mustard
• 1 tsp (7g) honey (optional)

Instructions

1. Heat the oven to 375°F (190°C). Line a rimmed baking sheet with parchment.
2. In a large bowl, stir together the milk, ground flax, and chia seeds. Let it sit for 10 minutes to thicken into a gel. This takes the place of breadcrumbs and keeps the loaf moist.
3. While that sits, heat the olive oil in a small skillet over medium heat. Cook the onion until soft, about 5 minutes, then add the garlic and cook 1 minute more. Let it cool for a few minutes.
4. Add the lentils to the flax-chia gel and mash them a little with a fork. Stir in the cooled onion and garlic, egg, Worcestershire, thyme, smoked paprika, salt, and pepper.
5. Add the beef and pork. Mix gently with your hands just until everything is evenly combined. Overmixing makes a dense, tough loaf.
6. Turn the mixture out onto the baking sheet and shape it into a loaf about 9 x 5 inches and 2 inches tall.
7. Bake for 40 minutes.
8. While it bakes, whisk together the glaze ingredients.
9. Spread the glaze over the top and sides of the loaf. Bake another 15-20 minutes, until the center reads 160°F (71°C) on an instant-read thermometer.
10. Let it rest for 10 minutes before slicing so the juices settle and the slices hold together.

Notes

• Yield: One loaf, 8 slices. Nutrition is per slice, estimated from raw ingredients. Some fat renders out during baking, so actual fat and calories run a little lower.
• Why lentils: Soft-cooked split red lentils melt into the meat, so you won’t notice them. They add fiber and plant protein, keep the loaf moist, and stretch 1 1/2 lb of meat into 8 servings. Cook them unsalted (or account for the salt) since the meatloaf is seasoned on its own. For more ways to use them, see Stretching Meals with Lentils.
• Why flax and chia: Both form a gel when wet, which binds the loaf like breadcrumbs or oats would, with no gluten and almost no net carbs. You can use 3 tbsp ground flax and skip the chia, or the other way around.
• All beef works too: Use 1 1/2 lb (680g) ground beef if you don’t have pork. The pork adds fat and tenderness, so stick with 80/20 or 85/15 beef rather than lean.
• Loaf pan option: You can bake it in a 9 x 5 inch loaf pan, but it will sit in its own fat and won’t brown on the sides. Add about 10 minutes and pour off the fat before slicing.
• Diabetes-friendly glaze: Most meatloaf glazes are mostly ketchup and brown sugar. This one uses tomato paste and vinegar for tang, with just 1 tsp of honey across the whole loaf. Leave it out or use a little monk fruit sweetener if you like.
• Make ahead: Shape the loaf, cover, and refrigerate up to 1 day. Add 5-10 minutes to the first bake.
• Leftovers keep 4 days in the fridge. Slices freeze well for up to 3 months. Cold meatloaf makes a great sandwich.