Lentil and walnut roast

Lentil and walnut roast with brown lentils, mushrooms, walnuts and oats: hearty, moist and satisfying, made from simple ingredients.

At a glance

• Serves 2
• Prep time: 25 min
• Cooking time: 50 min
• Total time: 75 min
• Calories: 380 kcal per serving
• Protein: 18 g
• Fat: 19 g
• Carbs: 32 g

Ingredients

• 200g brown lentils
• 1 onion
• 2 garlic cloves
• 150g chestnut mushrooms
• 1 tbsp tomato purée
• 50g porridge oats
• 100 g walnuts (finely chopped or coarsely ground)
• 2 tbsp linseed
• Fresh rosemary and thyme
• 1 tsp smoked paprika
• 1 tbsp soy sauce

Method

You’ll need: oven · frying pan · saucepan · chopping board · knife · mixing bowl · sieve · wooden spoon

1. Stir the linseed with water and leave to swell. Fry the onion, garlic and mushrooms in olive oil until the mushrooms are well browned and there's hardly any liquid left in the pan.
2. Briefly fry the tomato purée and smoked paprika with them. Take the pan off the heat and leave to cool a little.
3. Cook the lentils in plenty of water for 20–25 min until soft, drain and roughly mash in a large bowl. Add the mushroom mixture, walnuts, oats, linseed mixture, soy sauce, rosemary and thyme.
4. Knead everything into a moist mixture you can shape and season with salt and pepper. Shape the mixture into a compact loaf on baking paper and press it down well.
5. Bake the roast in the preheated oven at 180 °C (160 °C fan) for 40–45 min until browned on the outside and firm inside. Leave to rest a little before slicing so it holds together better.
6. Cut into slices and serve warm, for example with roast veg, potatoes or a hearty salad.

Good to know

A roast like this feels like proper food: spicy, moist and pleasantly down-to-earth. It's satisfying without feeling heavy and still tastes really good the next day.

Swaps

Brown lentils → black (beluga) lentils (a little more protein and fibre) Porridge oats → gram flour (more protein, less starch, binds well) Soy sauce → coconut aminos or less salt + balsamic vinegar (usually less sodium, still umami) Tomato purée → unsweetened passata + 1 tsp porcini powder (more volume, extra umami, often less processed)

Allergens

Contains tree nuts (walnuts), soya and gluten (oats unless certified gluten-free, soy sauce). Usually suitable for children if the texture is soft, and fine in pregnancy as long as the lentils and mushrooms are cooked through.

Frequently asked questions

What kind of iron do lentils contain?

Lentils contain non-haem iron – the form of iron found in plant foods such as pulses, nuts, seeds and leafy greens. How much they contain varies a little with the variety.

What do walnuts provide besides fat?

Walnuts mainly contain unsaturated fatty acids, plus copper, manganese and some magnesium. They also bring plant omega-3 fatty acids in the form of alpha-linolenic acid.

Do mushrooms add more than flavour?

Besides umami, mushrooms also contain B vitamins, potassium and some selenium. The content varies with the variety and how they're grown.

Why is linseed interesting in this roast?

Linseed contains fibre and alpha-linolenic acid. Soaked in water, it turns gel-like and helps bind the roast.

Can soy sauce be an issue for a sensitive stomach?

Yes, some people get on less well with fermented or very salty ingredients. If you react to histamine or a lot of salt, it's worth trying a small portion first.

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