This loaf has a nice crust and soft interior that just melts in your mouth. I do think that a "meatloaf" pretty much *needs* a little coating of ketchup baked into the top, but if that's not your thing, then it's not absolutely essential. Use any tomato sauce to serve, I just mixed 50-50 homemade tomato sauce and ketchup.

Advertisement

Black Bean Loaf [Vegan]

Serves

4

Cooking Time

30

Ingredients

  • 2 cans black beans, rinsed
  •  1.5 cups quick oats
  •  1 red bell pepper, chopped.
  •  1 carrot, chopped or grated.
  •  1 small onion, minced
  •  1 clove garlic, minced
  •  1 tablespoon liquid aminos
  •  1 teaspoon cumin
  •  3 tablespoons ketchup (optional)
  •  Black pepper, to taste
  •  Water for sautéing.
Advertisement

Preparation

  1. Pre-heat oven to 350°F.
  2.  In a medium pan, water sauté the onions until translucent then add the garlic, pepper and carrot. Cook for about 5-6 minutes, until softened.
  3.  In a large bowl, combine the black beans, oats and all seasonings. Add in the veggies that you sautéed and mash with a potato masher or fork until well combine but not mushy, If it isn't moist enough add water and if too moist add oats until it holds together.
  4.  Spoon "dough" into a parchment paper lined loaf pan and bake for about 30 minutes, until it has developed a nice crust.
  5.  I served with steamed yams and onions and tomato sauce. Enjoy!

Nutritional Information

Total Calories: 1609 | Total Carbs: 226 g | Total Fat: 23 g | Total Protein: 70 g | Total Sodium: 3615 g | Total Sugar: 84 g (Per Serving) Calories: 402 | Carbs: 57 g | Fat: 6 g | Protein: 18 g | Sodium: 904 g | Sugar: 21 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.