Vegan Three-Bean Loaf
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 tablespoon olive oil1 medium yellow onion, finely chopped1 medium carrot, finely chopped1 celery rib, finely chopped4 garlic cloves, minced11⁄2 cups cooked or 1 (15.5-ounce) can chickpeas, drained and rinsed11⁄2 cups cooked or 1 (15.5-ounce) can black beans, drained and rinsed11⁄2 cups cooked or 1 (15.5-ounce) can dark red kidney beans, drained and rinsed1⁄2 cup tomato sauce1 tablespoon Bragg's Liquid Aminos1⁄2 teaspoon black pepper1 cup dry bread crumbs1⁄2 cup old-fashioned oats1⁄2 cup wheat gluten flour (vital wheat gluten)1⁄2 cup chopped fresh parsley2 tablespoons yellow or spicy brown mustard1 tablespoon light brown sugar2 teaspoons apple cider vinegar
Preheat the oven to 375°F.
Lightly oil a 9-inch loaf pan and set aside.
In a large skillet, heat the oil over medium heat. Add the onion, carrot, celery, and garlic. Cover and cook until softened, about 10 minutes. Remove from heat and set aside.
Place the three varieties of beans in a large bowl. Mash well, leaving some texture. Add the onion-carrot mixture, then stir in 1⁄4 cup of the tomato sauce, soy sauce, salt, and pepper. Add the bread crumbs, oats, flour, and parsley and mix until well combined. Spread the mixture evenly in the prepared pan and smooth the top.
In a small bowl, combine the remaining 1⁄4 cup tomato sauce with the mustard, sugar, and vinegar and mix well. Spread the topping mixture on top of the loaf.
Bake until firm, 50 to 60 minutes. If the top begins to brown too much, cover loosely with foil. Remove from the oven and set aside on a wire rack for 10 minutes before slicing.
Serving Size: Makes 6 servings
Lightly oil a 9-inch loaf pan and set aside.
In a large skillet, heat the oil over medium heat. Add the onion, carrot, celery, and garlic. Cover and cook until softened, about 10 minutes. Remove from heat and set aside.
Place the three varieties of beans in a large bowl. Mash well, leaving some texture. Add the onion-carrot mixture, then stir in 1⁄4 cup of the tomato sauce, soy sauce, salt, and pepper. Add the bread crumbs, oats, flour, and parsley and mix until well combined. Spread the mixture evenly in the prepared pan and smooth the top.
In a small bowl, combine the remaining 1⁄4 cup tomato sauce with the mustard, sugar, and vinegar and mix well. Spread the topping mixture on top of the loaf.
Bake until firm, 50 to 60 minutes. If the top begins to brown too much, cover loosely with foil. Remove from the oven and set aside on a wire rack for 10 minutes before slicing.
Serving Size: Makes 6 servings
Nutritional Info Amount Per Serving
- Calories: 372.8
- Total Fat: 5.1 g
- Cholesterol: 0.0 mg
- Sodium: 863.9 mg
- Total Carbs: 57.2 g
- Dietary Fiber: 13.2 g
- Protein: 21.8 g
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