Artichoke Lentil Loaf
Lentils, artichokes, pecans and mushrooms are baked together in this flavorful and unique recipe. Leftovers are great for lunch the next day.
4 fresh artichokes or 6 frozen artichoke hearts, thawed and mashed
1/2 cup diced onion
6 cloves garlic, minced
3 cups finely chopped mushrooms
1/4 cup diced celery
2 tablespoons minced parsley
1 teaspoon poultry seasoning
1 1/2 cups cooked lentils or 1 (15 ounce) can low-sodium or no-salt-added lentils, drained
1/3 cup finely chopped raw pecans
1/4 cup rolled oats
1/4 cup tomato paste or low sodium ketchup
(plus extra reserved for top of loaf)
2 tablespoons arrowroot powder (or whole wheat flour)
2 tablespoons MatoZest
or other no-salt seasoning blend, adjusted to taste
freshly ground black pepper, to taste
Preheat oven to 350 degrees F.
If using fresh artichokes, slice one inch off the top of each artichoke. Cut off the very bottom of the stem, keeping the remaining stem attached. Slice artichokes in half, lengthwise. Place them in a steamer basket over several inches of water. Bring water to a boil, cover and steam for 40 minutes. When cool enough to handle, scoop out and discard to fibrous choke from the center of each artichoke. Remove the hearts and transfer to a bowl. Mash lightly. Scrape off the bottom third of each leaf and add to the mashed hearts. Carefully scrape out the tender insides of the stems to use as well. Set aside.
In a frying pan, heat one tablespoon of water or vegetable broth. Add onion and garlic and saute for 5 minutes. Add mushrooms, cover and cook until mushrooms are tender. Add celery, parsley and poultry seasoning. Saute another 5 minutes, adding more water if needed to prevent sticking.
Place the sauteed vegetables in a bowl and add the lentils, mashed fresh or frozen artichokes, pecans, rolled oats, tomato paste, arrowroot powder, MatoZest and black pepper. Stir well to combine.
Lightly rub a loaf pan with minimal amount of oil. Fill with the lentil mixture and press down evenly. Spread a 1/8 inch layer of reserved tomato paste over top. Bake for 1 hour. Remove from oven and let stand at room temperature for 30 minutes before slicing and serving.
Calories 167; Protein 8 g; Carbohydrates 26 g; Sugars 5 g; Total Fat 4.8 g; Saturated Fat 0.5 g; Cholesterol 0 mg; Sodium 29 mg; Fiber 5.3 g; Beta-Carotene 139 ug; Vitamin C 9 mg; Calcium 56 mg; Iron 3.6 mg; Folate 154 ug; Magnesium 47 mg; Potassium 530 mg; Zinc 1.5 mg; Selenium 11.7 ug