• 3 cups pure or distilled water
  • 1 1/2 cups green or pink lentils, rinsed. [green or brown lentils work best]
  • 2 tablespoons Bragg Liquid Aminos. [Tamari or soy sauce can be substituted]
  • 2 teaspoons ground cumin
  • Dash of cayenne pepper
  • 1 Vidalia or yellow onion, finely chopped
  • 1 teaspoon canola oil, [or ‘saute’ with 1 T or more broth or water]
  • 1 tablespoon minced garlic
  • 1 red bell pepper, finely chopped
  • 3/4 cup cooked brown rice, heated
  • 3/4 cup rolled oats
  • 1 cup drained cooked corn
  • Preheat oven to 375 F

Yield 6-8 servings

Chef John Nowakowski created this flavorful version of meat loaf more than 24 years ago for the famous Regency House Spa, a wellness resort which closed in 2017.  It is low-fat, high-protein, and full of flavor. When asked if he would change anything after all this time, he suggested that the lentils be cooked very well–even slightly mushy, that the rice be hot, that the ingredients are mixed well, and it be served with his Wild Mushroom Sauce.

Both this and the mushroom sauce recipe were taken directly from Chef Nowakowski’s terrific book Vegetarian Magic. If interested call (954) 439-0761, or connect at

I created a video to demonstrate Chef John’s Wonderful Wild Mushroom Sauce. This is a link to the video and recipe:


Place the water, lentils, Braggs, cumin, and pepper in a pot, and bring to a boil.

Cook covered until the lentils are very tender and soft, and liquid has nearly evaporated. About 35-40 minutes.

Saute the onions in the canola oil, or broth/water, until brown, Add the garlic and

Bell pepper, and cook until tender.

Place the lentils, vegetables, and remaining ingredients in a large bowl, and mix together thoroughly.

Oil a 9 x 5 loaf pan completely with canola oil, or line with strips of parchment paper.

Firmly pack the lentil mixture evenly into the loaf pan, and bake for 35 or 40 minutes.

Remove the loaf from the oven. Insert a knife around the edge of the loaf and trim around the loaf for easy removal. This is not necessary if using parchment paper.

Cut into 3/4″ to 1” thick slices and serve with Wild Mushroom Sauce or Marinara.