Makes 6 servings (3/4 cup per serving)

Ingredients

• 1 tbsp vegetable oil
• ½ cup diced onion
• 3 cloves minced garlic
• 1 cup Portobello mushroom, small diced
• ½ cup grated carrot
• 1 can (540 mL) red kidney beans, drained and rinsed
• 1 can (540 mL) lentils, drained and rinsed
• 1 tbsp soy sauce
• 1 tbsp dried sage
• 1 tbsp dried thyme
• 1 tbsp fresh chopped parsley
• 4 tbsp nutritional yeast
• ¼ – ½ cup rolled oats

Glaze

• 1 shallot, diced
• 1 tbsp vegetable oil
• 1 tbsp brown sugar
• 3 tbsp balsamic vinegar
• ½ cup red wine
• ½ cup low sodium vegetable broth

Preparation

1. Preheat oven to 350°F.
2. Heat oil in a fry pan over medium heat. Add onions and cook until softened, about 5 minutes.
3. Add garlic, mushrooms and carrots. Cook until softened and moisture is evaporated, about 5 minutes. Remove from heat and set aside to cool slightly.
4. Add beans to a large bowl and mash coarsely. Add lentils, soy sauce, sage, thyme, parsley, nutritional yeast, oats and cooked mushroom mixture. Mash mixture slightly and stir to combine. Do not over-mash.
5. Transfer mixture to parchment paper-lined loaf pan, pressing lightly to pack in to pan.
6. Bake for 40 minutes.
7. Meanwhile, to prepare glaze, heat oil in a small saucepan over medium heat. Add shallots and cook until starting to soften, about 2 minutes.
8. Add brown sugar, vinegar, wine and vegetable broth. Bring to a simmer. Reduce heat to medium-low and continue to simmer until thickened, about 7 – 10 minutes. Remove from heat and set aside to cool slightly.
9. Remove loaf from oven and spread evenly with shallot glaze.
10. Return to oven for 5 minutes.
11. Serve and enjoy!

 

Nutritional analysis per serving: 187 calories, 4 g fat, 13 g protein, 28 g carbohydrate (20 g available carbohydrate), 8 g fibre, 228 mg sodium

My Viva Plan® Servings: 2 grains and starch, 2 proteins, 1 vegetable

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