Lentil Loaf with Italian Tomato Sauce
Lentil Loaf with Italian Tomato Sauce - Spicy festive feast with bite
Healthy, because
Even smarter
Nutritional values
Especially for vegans and vegetarians are Lentils a valuable source of protein. In addition, they bring a high proportion of satiating fiber and nerve-strengthening B vitamins.
If you are in a hurry or fresh tomatoes are in short supply, you can also prepare the sauce with peeled tomatoes from a can.
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.6 g | (45 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 94.2 μg | (157 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 146 μg | (49 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 19.2 μg | (43 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,016 mg | (25 %) | ||
| Calcium | 105 mg | (11 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 134 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 11 ozs Brown lentil
- 2 onions
- 3 garlic cloves
- 2 stalks Celery
- 7 ozs mixed Mushrooms (button, portobello, porcini)
- ½ bunch parsley
- 3 Tbsps olive oil
- 4 Tbsps almonds
- 4 Tbsps whole grain breadcrumbs
- 1 ½ ozs raisins
- 2 eggs
- ¼ tsp salt
- ¼ tsp peppers
- 14 ozs Cherry tomatoes
- 2 ozs grilled red Bell pepper (glass; drained weight)
- 2 Tbsps White vinegar
Kitchen utensils
Preparation steps
Rinse lentils in a colander and cook in twice the amount of boiling water for about 45 minutes. Then drain, drain and leave to cool.
Meanwhile, peel 1 onion and 1 clove of garlic. Clean the celery, mushrooms and parsley, wash and pat dry. Finely dice onion, garlic, celery and mushrooms. Pluck off parsley leaves, set a few aside for garnish, chop the rest.
Heat 1 tablespoon of oil in a frying pan. Sauté onion, garlic and celery in it for 2 minutes over medium heat. Mix in mushrooms and fry for 3-4 minutes until golden brown, let the liquid evaporate. Then put everything in a bowl and let cool.
Chop almonds, mix with parsley and breadcrumbs and remove 3 tablespoons. Mix the rest with lentils, raisins and eggs into the mushroom mixture. Season with salt and pepper and pour into a loaf pan lined with baking paper. Smooth out and bake in a preheated oven at 180 °C / 350 °F for about 40 minutes until golden brown. Remove and let rest for 10 minutes. Then carefully turn out of the pan.
In the meantime, peel the remaining onion and garlic for the sauce. Cut onion into strips and garlic into fine slices. Clean, wash and halve the cherry tomatoes. Drain the peppers and cut them into strips.
Heat the remaining oil in a frying pan. Saute onions with garlic in it over medium heat for 2 minutes. Add tomatoes and peppers and saute, stirring occasionally, over low heat for 10 minutes. Season sauce with vinegar, salt and pepper and pour into a square baking dish. Place roast in the center, sprinkle with remaining breadcrumb mixture and bake in preheated oven at 180 °C (convection oven 350 °F for 20 minutes. Garnish the lentil-almond roast with sauce and with remaining parsley.
