Veggie Bean Loaf with Hemp Hearts

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Ingredients Minutes Calories
Prep Cook Servings
10 min 1 h 8
Veggie Bean Loaf with Hemp Hearts
Health Rating

Ingredients


1/4 tsp Black pepper
1/4 tsp Black pepper
2 medium Carrots (finely chopped)
2 medium Carrots (finely chopped)
2 medium stalk(s) Celery (finely chopped)
2 medium stalk(s) Celery (finely chopped)
3 tbsp Chia seeds, ground (mixed with water)
3 tbsp Chia seeds, ground (mixed with water)
1 tbsp Dijon mustard
1 tbsp Dijon mustard
1 tbsp Extra virgin olive oil
1 tbsp Extra virgin olive oil
4 clove(s) Garlic (minced)
4 clove(s) Garlic (minced)
1/4 cup hulled Hemp seeds, shelled
1/4 cup hulled Hemp seeds, shelled
1/4 tsp Hot pepper (chili) flakes
1/4 tsp Hot pepper (chili) flakes
2 tbsp Maple syrup
2 tbsp Maple syrup
1 1/2 cup Mung beans, raw
1 1/2 cup Mung beans, raw
1 cup Oat flour
1 cup Oat flour
1/2 tsp Salt
1/2 tsp Salt
2 tbsp Soy sauce, low sodium
2 tbsp Soy sauce, low sodium
1 tbsp, ground Thyme, dried
1 tbsp, ground Thyme, dried
1 cup chopped Tomato
1 cup chopped Tomato
1/2 cup Tomato ketchup
1/2 cup Tomato ketchup
1/2 cup Water (mix with chia seeds)
1/2 cup Water (mix with chia seeds)
1 medium Yellow onion (chopped)
1 medium Yellow onion (chopped)

Instructions


Preheat oven to 350F.

Line a loaf pan with parchment, I like to let the parchment hang over the sides, this makes it easy to remove the loaf.

Make your chia egg by mixing the chia seeds with the water, stir and let sit for about 10 to 15 minutes or until is becomes a gel-like consistency.

In a food processor, chop onions, garlic, carrots and celery until finely minced or you could chop by hand.

In a sauce pan heat oil and sauté the chopped onion, garlic and celery for about 5 , then season with the chill flakes, thyme, salt and pepper, set aside.

Back in the food processor, (no need to clean from the veggies) - process the beans, they should still be chunky.

In a large bowl add the cooked veggies, beans, ground oats and the remaining ingredients. Mix well, using hands to ensure everything is well combined. Taste and adjust seasonings.

Put the mixture into the prepared loaf pan, pressing the mixture firmly into the pan.

Prepare the glaze by mixing in a small bowl the ketchup and maple syrup, brush over loaf.

Bake at 350F for about an hour, let loaf sit for about 15 minutes before removing form pan.

Before serving sprinkle with a handful of hemp hearts.

Enjoy!

Nutrition Facts

Per Portion

Calories 334
Calories from fat 68
Calories from saturated fat 7.4
Total Fat 7.6 g
Saturated Fat 0.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 1.9 g
Cholesterol 0
Sodium 521 mg
Potassium 815 mg
Total Carbohydrate 51 g
Dietary Fiber 11.0 g
Sugars 11.2 g
Protein 16.0 g

Dietary servings

Per Portion


Grain 1.6
Meat Alternative 1.2
Vegetables 2.5

Energy sources


Pygal60%463.04439670051397223.3494387360254620%295.47979448824697218.5880766543402319%330.37084919433744122.6328120602382160%20%19%CarbohydratesFatProtein
Breakfast
Snack