Low Sodium Savory Vegetable Loaf

Delight in the wholesome flavors of this Low Sodium Savory Vegetable Loaf, a nutritious and heart-friendly twist on a classic comfort dish. Packed with vibrant vegetables like carrots, zucchini, and red bell peppers, this recipe is elevated by nutrient-dense ingredients like ground flaxseed and rolled oats, which bind it all together beautifully without the need for traditional fillers. Fresh parsley, thyme, and a splash of lemon juice infuse every bite with bright, aromatic notes, while unsalted tomato paste and low-sodium vegetable broth keep it entirely heart-healthy. Perfect as a main dish or a hearty snack, this easy-to-make loaf is baked to golden perfection in just a little over an hour. Serve it warm or at room temperature for a satisfying, plant-based meal that’s as nourishing as it is flavorful. A must-try for those seeking low sodium recipes that don’t skimp on taste!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 cup carrot, grated
• 1 cup zucchini, grated
• 1 medium red bell pepper, finely chopped
• 2 tablespoons unsalted tomato paste
• 1 cup rolled oats
• 2 tablespoons ground flaxseed
• 4 tablespoons water
• 0.5 cup low sodium vegetable broth
• 0.25 cup fresh parsley, chopped
• 2 teaspoons fresh thyme, chopped
• 0.5 teaspoon black pepper
• 2 tablespoons fresh lemon juice

Directions

Step 1

Preheat your oven to 350°F (175°C). Grease a 9x5 inch loaf pan with a little olive oil.

Step 2

Heat the olive oil in a large non-stick skillet over medium heat. Add the chopped onion and sauté for about 5 minutes until softened.

Step 3

Add the minced garlic and cook for another minute until fragrant.

Step 4

Stir in the grated carrot, zucchini, and red bell pepper. Cook for about 5 minutes until the vegetables are soft.

Step 5

Remove the skillet from heat and stir in the unsalted tomato paste until well combined.

Step 6

In a large mixing bowl, combine the cooked vegetables, rolled oats, ground flaxseed, water, low sodium vegetable broth, chopped parsley, thyme, black pepper, and fresh lemon juice.

Step 7

Mix everything together until the ingredients are well combined and the mixture holds together but is not too wet. If it's too wet, add a bit more oats.

Step 8

Transfer the mixture into the prepared loaf pan, pressing it down evenly.

Step 9

Bake in the preheated oven for 45 to 60 minutes, or until the top is golden brown and the loaf feels firm to the touch.

Step 10

Remove from the oven and let it cool in the pan for about 10 minutes. Then carefully transfer it to a cooling rack and let it cool slightly before slicing.

Step 11

Serve warm or at room temperature, garnished with additional fresh herbs if desired.

Nutrition Facts

Serving size	(1201.3g)

Amount per serving	% Daily Value*
Calories	957.3

Total Fat 42.2g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 332.5mg	0%
Total Carbohydrate 126.4g	0%
Dietary Fiber 31.0g	0%
Total Sugars 34.0g
Protein 29.0g	0%

Vitamin D 0IU	0%
Calcium 421.2mg	0%
Iron 12.9mg	0%
Potassium 3448.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.9%

Protein: 11.6%

Carbs: 50.5%