Meatless black bean meatloaf is easily made using the fine assortment of organic dried beans available at Liberty Market. Beans are high in protein and fiber, low in fat, and rich in essential vitamins and minerals. One cup of cooked black beans, for example, provides 15 grams of protein, 1 gram of total fat (no saturated fat or cholesterol) 15 grams of fiber, 20 percent of the daily value of iron for adults and 5 percent of the daily value for calcium. This same cup of beans provides significant amounts of magnesium, phosphorus, manganese, thiamine and folic acid.
Black beans help reduce blood cholesterol, regulate blood sugar levels and regulate the gut, thereby helping to prevent heart disease and diabetes as well as diverticulitis and other gastrointestinal disorders. The soluble fiber in black beans binds with bile acids in the body and carries them out as waste products, making it impossible for those bile acids to be converted into cholesterol. Black beans also contain phytonutrients which help fight cancer and other chronic ailments.
Black beans are a very good meat substitute because of the high protein content, iron and B vitamin content. Like all beans, they are missing an essential amino acid which the body needs in order to build complete proteins. Rice, quinoa and other grains and grain foods contain this amino acid and, eaten with the beans, creates the complete protein. The beans and grain can be eaten at the same meal or separately but within the same day and the complete protein will be created.
The following recipe makes a splendid black bean meatloaf. I have tried a boatload of meatless meatloaf recipes in my lifetime and this is one of the best so far. This is a very forgiving recipe, so if you haven’t any rice, use quinoa, if you haven’t an egg, use ¼ cup of thick (Greek-style) yogurt. If you are vegan, use an egg substitute.
If you want a ‘gravy’ for the meatloaf, you can mix a can of cream of mushroom soup with a little milk or sour cream (or that yogurt). You can make a barbecue glaze with some catsup, brown sugar and coconut amines. The next day, you can fry a few slices of meatloaf for sandwiches if you like, or crumble it up in a spaghetti sauce. It freezes well!
You probably have most of the ingredients in your kitchen already, but if not, Liberty Market has every single thing – all organic – that you will need excepting the bread crumbs (but they will sell you the bread so you can make your own)!
Meatless black bean meatloaf
- 2 cups of cooked black beans, drained and rinsed (or one 15-oz can)
- 1 onion, diced
- 2 garlic cloves, minced
- 1 egg, beaten a bit
- ½ cup bread crumbs
- 1 cup mushrooms, coarsely chopped
- 1 cup of rice, cooked
- 1 tablespoons oregano
- 3 tablespoons unbleached or whole wheat flour
- 2 tablespoons soy sauce or coconut amines
- 2 tablespoons catsup
Mash the black beans in a large bowl. Throw in everything else and stir around until evenly mixed. Put mixture in a loaf pan and pat down firmly with a wooden spoon or spatula. Bake 45 minutes to an hour at 350 degrees, until firm and browned on the top. Let the meatloaf sit to cool and firm up before slicing and serving, probably about 20 minutes.
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