Black Bean Veggie Loaf with Cherry Tomato Topping

Black Bean Veggie Loaf with Cherry Tomato Topping

Health Rating
Prep Cook Ready in Servings
10 min 40 min 50 min 6

Ingredients


1/2 medium pepper(s) Red bell pepper
1 medium Carrots
1 small Yellow onion
1 medium stalk(s) Celery
1 clove(s) Garlic
1 cup Kale
2 can (15oz) Black beans, canned (drained, rinsed)
1 1/2 cup Rolled oats, dry
2 medium egg Egg (beaten)
1 tsp, ground Basil, dried
1 tsp Oregano, dried
1/8 tsp Cayenne pepper (for glaze)
1/2 tsp Black pepper
1/2 tsp Sea salt
1 cup Cherry Tomatoes (chopped, for glaze)
1 tbsp Balsamic vinegar (for glaze)
1 tbsp Maple syrup (for glaze)
1 tbsp Extra virgin olive oil (for sauteing - or coconut oil)

Instructions


1. Preheat oven to 350F.

2. Using a food processor chop all veggies; peppers, carrot, celery, onion, garlic and kale until finely minced.

3. In a large sauté pan, add oil and cook the veggies for about 5 or 6 minutes, or until soft. Set aside.

4. Process drained and rinsed black beans in the a food processor until the beans are broken down but not mushy. I like to keep back about 1/2 cup of the beans to add after to give the loaf extra texture.

5. In a large bowl combine the black beans, oats, egg and all the seasoning. Add in the sautéed veggies and mix well using hands.

6. Put mixture into a well oiled or parchment lined loaf pan.

7. Place the cut cherry tomatoes, maple syrup, balsamic vinegar and cayenne pepper in a small bowl and mix.

8. Spoon on top of the prepared loaf.

9. Bake for 30 to 40 minutes. Let rest before cutting.


Serve and enjoy!

Nutrition Facts

Per Portion

Calories 293
Calories from fat 53
Calories from saturated fat 10.5
Total Fat 5.9 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 2.8 g
Cholesterol 57 mg
Sodium 776 mg
Potassium 748 mg
Total Carbohydrate 46 g
Dietary Fiber 13.3 g
Sugars 4.5 g
Protein 14.2 g

Dietary servings

Per Portion


Grain 0.7
Meat Alternative 1.0
Vegetables 2.1

Energy sources


Pygal63%461.0634709928918228.597264331855818%294.30262817885455213.8685707712150519%329.7578450939024123.0570478059755163%18%19%CarbohydratesFatProtein

Notes:

Beans

are a great source of protein and fiber which helps to promote healthy digestion! 

Bell Peppers

are a great source of vitamin C!

Recipe from:
Lunch
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