This low FODMAP lentil loaf is vegan, gluten and nightshade-free and perfect as a festive main course. It's a world away from the obligatory, dried-up nut roast that typically (with a look of disdain) is shoved to the veggie end of the holiday table at this time of year.
To big up those wintry flavours I decided to thickly glaze the top with my tangy pumpkin-spiced ketchup. I also added pumpkin into the loaf so you'll want to make sure you're choosing a low FODMAP variety. Watch my how to choose a low FODMAP pumpkin video to learn more.
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Ingredients
For your shopping list you will need:
- walnuts
- carrots
- parsnips
- pumpkin (Kent/Japanese or Kabocha variety if low FODMAP is required)
- garlic-infused oil
- canned mushrooms/champignons
- asafoetida (if low FODMAP is not required sub with garlic powder)
- fresh ginger
- black pepper
- balsamic vinegar
- vegemite
- canned green lentils
- dried sage
- dried fennel seeds
- stock cube (nightshade free, gluten free and low FODMAP if required)
- brown long-grain rice
- pumpkin spice ketchup or sauce of choice
- fresh rosemary
- fresh thyme
See the recipe card for full quantities and the FODMAP ingredient notes for detailed low FODMAP portions.
Instructions
The texture of this lentil loaf is best when allowed to rest overnight in the fridge before baking. You'll need to plan ahead to leave enough time to account for this.
Gather, chop, weigh and prepare your ingredients before you begin. It makes cooking at speed much easier and more efficient, which reduces stress and the chance of making mistakes.
If you're not using leftover or pre-cooked rice then boil half a cup (100 grams) of dried brown rice in double its volume of salted water until fully cooked. This should give roughly 1.5 cups once cooked. Ensure that the rice has fully absorbed the water or allow the excess water to drain thoroughly.
Next, rinse the canned mushrooms and green lentils thoroughly and set them aside separately to drain. I like to press the mushrooms between a folded, clean tea towel to remove excess moisture. Peel and dice the carrots, parsnips and pumpkin into 2cm or ¾" dice. This allows them to cook quickly and evenly. Crush the fennel seeds and finely chop the walnuts, fresh herbs and ginger. I prefer to grate my ginger on the zester side of my box grater to get it really fine.
Toast the walnuts in a dry, non-stick pan for 2 minutes until lightly browned and fragrant. Keep the nuts moving around in the pan to reduce the risk of burning. Whilst this step is optional, it does increase the depth of flavour of the walnuts. Set the toasted nuts aside and return the pan to the heat.
Add the carrots, parsnip and 1 cup of boiling water to the pan. Pop the lid on and allow it to fast simmer for 3 minutes until beginning to soften. Add the pumpkin after 3 minutes and continue to simmer with the lid on for 8-10 minutes until the vegetables are fully cooked.
Set the vegetables aside in a sieve set over a bowl to drain off any excess water. Wipe around the inside of the pan with a paper towel or set it on the stove to dry for a few minutes.
Once the pan is dry, drizzle in the garlic oil and swirl to coat the base of the pan. Add the mushrooms and fry on high for 3 minutes. Now it's time to get some colour and flavour into the mushrooms. Sprinkle over the asafoetida, ginger, black pepper, balsamic and vegemite. Allow it to simmer on medium-high for 2 minutes until the juices begin to caramelise on the mushrooms.
Add the lentils, sage, fennel seeds and stock cube. Deglaze the pan with 60 ml/¼ cup of red wine or hot water. I used the water I drained and reserved from the cooked vegetables earlier. Stir the liquid around the pan for a few minutes, gently loosening any bits from the bottom of the pan and gathering up all that flavour.
Turn the heat to low and add the toasted walnuts and cooked brown rice. Stir together really well. At this stage, avoid introducing any extra water, as it will make the mixture too wet. If your pan is not non-stick or it's starting to catch then turn off the heat.
Stir through 80ml/⅓ cup of pumpkin-spiced ketchup or your sauce of choice. Place half the mixture in a food processor and blend until roughly chopped.
Add the fresh herbs and continue to blend into a smooth pate. Add the pate back into the pan with the other half of the original mixture and stir well to combine. This way you get a mixture of smooth and chunky textures and the loaf holds together nicely.
Spoon the mixture into a lined loaf tin. I used a 900 gram/2lb loaf tin with the dimensions 21 x 11 x 6cm/8.5 x 4.5 x 2.5". Press the mixture firmly into the tin and smooth out the top. This part is optional but I like to use a fork to do this in neat lines so that the slightly raised ridges brown more than the troughs.
At this point, I popped the loaf into the fridge overnight. This helps it to firm up and makes it easier to cut and a bit more presentable when you come to slice it later. If you're short on time you can skip this but I recommend cooking it for at least 15 minutes longer to achieve a firmer loaf.
Preheat the oven to 180C/350F/Gas 4. Bake the loaf on the middle shelf for 30 minutes if you rested it overnight or 45 minutes if you cooked it straight away. Remove from the oven and pour over 125ml/½ cup pumpkin-spiced ketchup or your chosen alternative. Working in fluid, figure 8 movements, smooth the sauce across the surface of the loaf with the back of a dessert spoon or spatula. Return the loaf to the oven for a final 15 - 20 minutes until the sauce has caramelised on top.
I garnished my loaf with a sprig of fresh rosemary for a pop of colour. Serve it with your favourite seasonal veggies and extra sauce on the side.
Hint: Rather than blitzing half the mixture smooth and leaving half chunky you can blend the full mixture so that the whole loaf will be smooth. This is a good option if serving to children or guests who may be texture-averse to nuts, vegetables and mushrooms.
Recipe Video
Recipe FAQ's
The canned green/brown lentils used in this recipe have a low FODMAP serving size of 46 grams or ¼ cup. They become moderate for GOS at 65 grams and high for GOS and fructans at 77 grams.
The reason that canned beans and lentils are recommended on the low FODMAP diet is down to the canning liquid. The oligosaccharides in legumes, GOS and fructans, are water-soluble. Canning them in water helps to mildly dilute the FODMAPs over time. If we thoroughly rinse and drain the lentils before use we wash away some of the oligos before eating.
When it comes to FODMAPs the difference between using canned versus boiling them yourself is the time they're in contact with the water. Canned lentils can often have been in the canning liquid for months before being eaten. Consequently, this prolonged exposure allows more of the FODMAPs to slowly leach out. When we boil them at home they are only in contact with the water for as long as it takes for them to soak and cook, typically less than 24 hours including soaking time.
People who do not usually tolerate dried, homecooked legumes may find that low FODMAP servings of canned, drained beans are more easily digested.
Most fresh and dried mushrooms are considered high FODMAP. Although some varieties do have low FODMAP servings these are generally too small to be used effectively in this recipe.
Canned baby mushrooms, also known as champignons, have a decent 75 gram serving. They only become moderate for mannitol at a generous 200 grams. Although canned mushrooms are typically the same, immature variety of button/common mushrooms, fresh button mushrooms are very high in FODMAPs. This is likely because canned mushrooms are stored in water. Similar to canned beans and lentils, the polyols contained in mushrooms, sorbitol and mannitol, are water-soluble. Meaning that once they're rinsed and drained a lot of the polyols in canned mushrooms are washed away with the water.
Oyster mushrooms also have a low FODMAP serving of 75 grams and don't become moderate for sorbitol and mannitol until a whopping 1 kilogram serving. Oyster mushrooms have a chewy, meaty texture and work well in vegan, low FODMAP, meat-style dishes. However, they are generally too expensive to justify using them in this particular recipe in place of the more affordable canned mushrooms.
The best pumpkin to use on the low FODMAP diet is the Kent pumpkin. Depending on where you're purchasing it is also known as the Japanese pumpkin or kabocha squash.
Here in the U.K., they are typically sold generically as pumpkins. This can be a little confusing which is why I created a visual guide to show you how to identify low FODMAP pumpkin.
Substitutions
When making substitutions on the low FODMAP diet it's important to take into account the effects of FODMAP stacking. Whilst creating a main course you need to keep in mind what you'll likely be eating it with and the FODMAPs that those side dishes contain.
I created my pumpkin spiced ketchup to be as low in FODMAPs as possible so it can be used in combination with the FODMAPs in this lentil loaf without the risk of stacking. Below is a list of flavour variations and substitutions you could make, but these depend largely on the brand you buy and the different FODMAPs they contain.
- Ketchup - Whilst I wouldn't recommend this flavour for your traditional roast dinner it would make a nice, midweek main to pair with chips or spicy potato wedges. I have a low FODMAP ketchup recipe that would work perfectly.
- BBQ sauce - This is definitely a variation I'm looking forward to trying with my bourbon BBQ sauce recipe.
- No time or inclination to make your own sauce? Search sauces on Fodmarket, the online supermarket for all things low FODMAP, and you'll find sweet and sour, spicy arrabbiata and chip shop curry to name a few.
Please note that these alternative sauces may be unsuitable for those eating nightshade-free.
Variations
- Gravy - If you're struggling to find a suitable sauce for the glaze then this loaf is delicious as it is, simply served topped with gravy. When I say gravy here I mean a vegan version of the northern England-style brown gravy and not the white, country-style, American version.
- Burger patties - Although I haven't tested it, I imagine you can shape this loaf to make burger patties or veggie balls. I highly recommend laying them on greaseproof paper and popping them in the fridge overnight to firm up. Then bake them for roughly 35 minutes, flipping after 20 minutes. I wouldn't advise frying them as I imagine they'll be too soft and likely break apart.
Equipment
- Food processor: To achieve the smooth pate finish that helps to hold this loaf together a decent food processor is essential.
- Metal loaf tin: I'm not a huge fan of silicone bakeware and find it often produces mixed results. To get this loaf to firm up properly around the edges I highly recommend a traditional metal loaf tin to produce the best results.
- Reusable loaf tin liners: This recipe has not been tested without the use of loaf tin liners and may result in sticking if they are not used. These reusable liners are a great alternative to disposable paper.
Storage & Food Safety
After cooking, you can store this lentil loaf in a sealed container in the fridge for 24 hours. Cooling and storing leftover rice products as quickly as possible is important. Do not leave cooked rice products to sit at room temperature for longer than 1 hour as you risk increasing bacteria to harmful levels.
To freeze the loaf, cut it into slices and free-freeze on a baking tray so it doesn't stick together. After a few hours, wrap each slice in freezer-safe paper and seal it in a suitable bag or container. Store in the freezer for up to 3 months. To defrost, remove as many slices as required and place them in a covered container in the fridge for 12-24 hours.
In the interests of food safety, it's advised not to reheat rice more than once. If you're planning to freeze this loaf you'll need to cook fresh rice, specifically for this recipe, rather than using leftover rice.
To reheat this loaf, wrap each slice in baking foil and place it on a baking tray in the centre of the oven at 165 C/325 F/Gas 3 for 25 minutes. Ensure the internal temperature reaches 74C/165 F by using a food-safe thermometer.
Gluten Free Tips
Ensure your asafoetida is wheat-free. Some varieties may contain wheat flour. If this is an issue for you then source the pure version or wheat-free brands. I typically use the Schwartz brand, which is blended with rice flour. If you're using pure asafoetida or undiluted Indian hing, reduce the recipe amount by at least half until you get used to the intensity of your purchased brand.
Gluten-free vegemite is usually available in the same locations as the regular version. It can also be found in the free-from aisle.
FODMAP Tips
FODMAP Servings
This recipe makes 5 servings in total. As written this recipe is low FODMAP at a ⅕ serving. One serving of this recipe without the pumpkin ketchup contains approx:
- 0.4 Fructan serving
- 0.8 GOS serving
- 0.4 Mannitol serving
- 0 Sorbitol
- 0.2 Fructose
- If using the pumpkin spiced ketchup the fructose content increases by approx 0.25 portion. If using a different sauce you'll need to use some FODMAP maths to calculate the FODMAPs in your chosen sauce.
- 0 Lactose - All of my recipes are vegan and therefore free from dairy and lactose. Yay!
Always refer to the Monash app for current low FODMAP servings, updates and FODMAP categorisations.
FODMAP Ingredient Notes
Balsamic vinegar
Low FODMAP serving of 1 Tbsp. At a serving size of 2 Tbsps, it becomes moderate for excess fructose. We use 1 tablespoon in this recipe which once divided between 5 portions is well below the recommended low FODMAP portion.
Garlic oil
Infused garlic oil, (free from visible garlic pieces) is low FODMAP. Pure oils are free from carbohydrates which makes them naturally FODMAP free. Some people with IBS may have non-FODMAP reactions to oil. If you prefer you may omit the oil and water saute your ingredients instead. Bear in mind that omitting garlic oil from a recipe will affect the finished flavour. You may wish to add ginger, asafoetida, spring onion greens, leek green tips, or chives to compensate for the lack of garlic flavour.
Lentils, green, (canned, rinsed and drained)
Low FODMAP serving of 46g. They become moderate for GOS at 65 grams and high for GOS and fructans at 77 grams. This recipe uses a total of 180 grams. When divided into five servings this is less than one portion of GOS per serving.
Mushrooms (champignons canned)
Low FODMAP serving of 75g. Becomes moderate for mannitol at servings of 200g or more. This recipe uses 150 grams shared between five portions. This equals less than half a serving of mannitol per portion.
Vegemite
Low FODMAP serving of 5g/1 teaspoon with no excess FODMAPs specified. I'm always surprised by the number of questions I receive about Vegemite. Although it's an Australian product it's widely available in supermarkets here in the U.K. For those that don't know, Vegemite is a thick, sticky, yeast paste with a strong, rich, umami flavour. Now I'm in the personalised phase I use the cheaper supermarket own-brand versions. Certified GF Vegemite is available but can be a bit trickier to find. In this recipe, the vegemite adds a rich flavour, reminiscent of meatloaf.
Walnuts
Low FODMAP serving of 30g. They become moderate for fructans at large servings of 135g. Compared to other nuts this gives them a fairly wide tolerance level between a low to moderate serving. I chose to use walnuts in this recipe as they contain fructans. This helps to avoid the likelihood of them stacking with the lentils, which are predominantly GOS-containing. This recipe uses a total of 60 grams of walnuts. Once divided between the recommended five portions our fructan content is less than ½ a portion per serving.
Beyond Elimination Phase
If FODMAPs are not an issue then you can saute some finely diced onions for 8 minutes before adding the mushrooms. I'd also add a few cloves of crushed garlic with the mushrooms. If you're adding garlic and onions then you can omit the asafoetida.
Money Saving Tips
Ingredients
Walnuts may be cheaper when bought in bulk, but only if you'll use the remainder and they won't go to waste. When buying dried goods that I use regularly I typically compare the price per kilo rather than the individual pack price. If feasible, it's often cheaper to buy the larger pack size. With nuts especially it's typically more cost-effective to buy larger bags from the baking aisle rather than single serving packs from the snack aisle.
To help prolong their shelf life, nuts can be stored in the fridge or freezer.
Root vegetables such as the carrots, parsnips and pumpkin in this recipe are typically very hardy and last well if stored correctly. Carrots and parsnips can last a month or more if wrapped in a teatowel and placed in an airtight container in the fridge.
Pumpkins can last several months if stored in a dry, cool, well-ventilated place out of direct sunlight. The ideal temperature for storing pumpkins is between 10C/50F and 15C/60F.
I tend to stock up on low FODMAP Kent pumpkins when they're in season and keep them for the months ahead. This year I'm attempting to grow my own so hopefully, I'll have more than enough from now on.
Cooking
It may be more cost-efficient to cook this loaf in an air fryer. However, I do not own one and therefore have not tested the recipe in this way. If you attempt this method please share how it worked for you in the comments below.
Food waste
Carrot tops are delicious and edible. They can be blitzed into a pesto, added to soups or eaten raw in salads.
The peel and tops from root vegetables can be collected and stored in the freezer. Once you have enough to half-fill a deep pot or slow cooker/crockpot they can be simmered with other vegetable scraps to make homemade stock.
Leftover lentils can be stored in a sealed container in the fridge for several days. I typically add them to soups, stews or salads for a boost of texture and protein.
Try using this method to store your fresh herbs. They may also be frozen or dehydrated for longer-term storage.
Shopping Tips
Canned sliced mushrooms (290 g). These are widely available in most supermarkets. This brand is simply mushrooms and water, which is my preference. Some brands may add extra salt, sugar or sweeteners. Double-check that high FODMAP sweeteners are not used. These include xylitol, sorbitol, mannitol, maltitol or isomalt.
Vegemite yeast extract (220g): Gluten free vegemite is available if required. Vegemite is widely available in the U.K. and Australian supermarkets. It's often found near the jam, peanut butter and other spreads. If it's not available to you then it can be replaced in this recipe with 1 tablespoon of soy sauce or tamari and ½ teaspoon of miso paste. These are not a direct substitute for its rich, umami flavour but will work well here.
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Free From
- Celery free
- Coconut free
- Gluten free
- Mustard free
- Onion free
- Peanut free
- Sesame free
- Soy free
- Wheat free
- Lactose free
- Sorbitol free
*Please always double-check your ingredients to ensure your products, brands and version is "free from" if required. Where we list free from FODMAPs please be aware we are referring to free from excess FODMAPs as defined by low/high FODMAP limits in the Monash app and not a true allergy-safe definition of "free-from".
Most carbohydrates and plant foods will contain some level of FODMAPs but in amounts that are considered to be tolerable for most people on the low FODMAP diet.
Related
Recipe
Low FODMAP Lentil Loaf
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Equipment
- Food processor
- Metal loaf tin I used a 900 gram/2 lb size tin
Cook mode
Ingredients
- 60 g walnuts
- 150 g carrots
- 100 g parsnips
- 75 g Kent pumpkin
- 1 tablespoon garlic-infused olive oil
- 150 g canned mushrooms
- 1 teaspoon asafoetida - gluten-free if required
- 1 tablespoon fresh ginger
- ½ teaspoon cracked black pepper
- 1 tablespoon balsamic vinegar
- 1 tablespoon vegemite - gluten-free if required
- 180 g canned green/brown lentils - rinsed and drained
- 1 teaspoon dried sage
- ½ teaspoon crushed fennel seed
- 1 stock cube - low fodmap and/or gluten-free if required
- 250 g cooked brown rice
- 1 cup pumpkin spice ketchup - substitute with ketchup, bbq or sauce of choice
- 1½ teaspoon fresh rosemary
- 1 tablespoon fresh thyme
- 60 ml / ¼ cup red wine - optional
Instructions
- If you're not using leftover, pre-cooked rice then boil half a cup (100g) of dried brown rice in double its volume of salted water until fully cooked. This should give roughly 250g once cooked.
- Rinse 150 g canned mushrooms and 180 g canned green/brown lentils thoroughly and set them aside separately to drain. Peel and dice 150 g carrots, 100 g parsnips and 75 g Kent pumpkin into 2cm or ¾" dice. Finely chop 60 g walnuts, 1½ tsp fresh rosemary, 1 Tbsp fresh thyme and 1 Tbsp fresh ginger.
- Toast the walnuts in a dry, non-stick pan for 2 minutes until lightly browned and fragrant. This step is optional, but it does increase the depth of flavour of the walnuts. Set the toasted nuts aside and return the pan to the heat.
- Add the carrots, parsnip and 1 cup of boiling water to the pan. Pop the lid on and allow it to fast simmer for 3 minutes until beginning to soften. After 3 minutes, add the pumpkin and continue to simmer with the lid on for 8-10 minutes until the vegetables are fully cooked. Set the vegetables aside in a sieve to drain off any excess water.
- Drizzle in 1 Tbsp garlic-infused olive oil and swirl to coat the base of the pan. Add the mushrooms and fry on high for 3 minutes. Sprinkle over 1 tsp asafoetida, ginger, ½ tsp cracked black pepper, 1 Tbsp balsamic vinegar and 1 Tbsp vegemite. Allow it to simmer on medium-high for 2 minutes until the juices begin to caramelise on the mushrooms.
- Add the lentils, 1 tsp dried sage, ½ tsp crushed fennel seed and 1 stock cube. Deglaze the pan with 60 ml / ¼ cup red wine or hot water.
- Turn off the heat and add the toasted walnuts and 250 g cooked brown rice. Stir through 80 ml / ⅓ cup from the 1 cup pumpkin spice ketchup or your sauce of choice. Place half the mixture in a food processor and blend until roughly chopped. Add the fresh herbs and continue to blend into a smooth pate. Add the pate back into the pan with the other half of the original mixture and stir well to combine.Hint: Rather than blitzing half the mixture smooth and leaving half chunky you can blend the full mixture so that the whole loaf will be smooth. This is a good option if serving to children or guests who may be texture-averse to nuts, vegetables and mushrooms.
- Spoon the mixture into a lined loaf tin. Press the mixture firmly into the tin and smooth out the top with a fork.
- Allow the loaf to sit in the fridge overnight. This helps it to firm up and makes it easier to cut into slices. If you're short on time you can skip this but I recommend cooking it for at least 15 minutes longer to achieve a firmer loaf.
- Preheat the oven to 180℃/350℉/Gas 4. Bake the loaf on the middle shelf for 30 minutes if you rested it overnight or 45 minutes if you cooked it straight away. Remove from the oven and pour over the remaining pumpkin-spiced ketchup. Smooth the sauce across the surface of the loaf with the back of a dessert spoon or spatula. Return the loaf to the oven for a final 15-20 minutes until the sauce has caramelised on top.
- I garnished my loaf with an optional sprig of fresh rosemary for a pop of colour. Serve it with your favourite seasonal veggies and extra sauce on the side.
Recipe Video
Notes
- 1 cup = 250 ml
- 1 tablespoon = 15 ml
- 1 teaspoon = 5 ml
What would you eat with this lentil loaf on a traditional roast dinner?
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