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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 183.9
  • Total Fat: 9.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 243.1 mg
  • Total Carbs: 21.6 g
  • Dietary Fiber: 5.2 g
  • Protein: 7.3 g

View full nutritional breakdown of Magic Lunchbox (blk bean, oatmeal, walnuts) calories by ingredient
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Magic Lunchbox (blk bean, oatmeal, walnuts)

Submitted by: AHARVEY123

Introduction

One of the many vegan loaf versions available from http://www.veganlunchbox.com/loaf_studio.h
tml. Mix and match your favorite ingredients and have a one dish meal
One of the many vegan loaf versions available from http://www.veganlunchbox.com/loaf_studio.h
tml. Mix and match your favorite ingredients and have a one dish meal

Number of Servings: 8

Ingredients

    1/2 cup walnuts
    2 TB olive oil
    One onion, diced
    One large garlic clove, minced
    One large carrot, peeled and grated
    One cup mushrooms, cleaned and chopped
    2 cups cooked black beans
    1 cup uncooked quick oatmeal or oat bran
    1/4 to 1/2 cup vegetable broth, as needed
    2 TB soy flour
    1/4 tsp. dried thyme
    1/2 tsp. dried sage
    1 tsp. dried basil
    1/4 cup minced fresh parsley
    1/4 tsp. dried oregano
    1/4 tsp. dried rosemary
    Several dashes vegetarian Worcestershire Sauce
    2 tsp. Spike or other low sodium seasoning blend

Directions

Preheat the oven to 350. Spray a loaf pan or 8x8 square baking pan with nonstick spray and set aside (an 8x8 pan makes a crisper loaf).

Grind the walnuts into a coarse meal using a food processor or spice/coffee grinder. Place in a large mixing bowl and set aside.

Saut any vegetables you've chosen in the olive oil until soft. Add to the large mixing bowl along with all the remaining ingredients. Mix and mash together well, adding only as much liquid as needed to create a soft, moist loaf that holds together and is not runny (you may not need to add any liquid if the grains and protein are very moist). Add more binder/carbohydrate as needed if the loaf seems too wet.

Press mixture into the prepared pan and bake for 45 minutes to 1 hour, or until cooked through.

Let the loaf cool in the pan for 10 to 15 minutes, then turn out onto a plate or platter and slice. Serve with potatoes, vegetables, and vegetarian gravy, if desired.

Cold leftover slices of make a great sandwich filling.

Number of Servings: 8

Recipe submitted by SparkPeople user AHARVEY123.






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