Bean Meatloaf with Rosemary

Lentil meatloaf is my favorite. This was my Christmas dinner with the family 2016. Everyone loved it. Even the non vegans were impressed. Just a half a slice is super filling but you won’t feel weighed down. The texture is meaty and thick, holds extremely well, has a great herb flavor. It’s a festive dish but can be made any time of year. You can even pan fry each slice, make a burger with it, break it atop a rice or pasta dish, freeze it, or eat as finger food. It won’t crumble.

All of these are high protein, high mineral, high fiber, heart healthy, and satiating foods that will curb blood sugar and provide nutritious, easily digestible, and bioavailable energy. Great for all your organs and overall health.

Lentils- Loaded with iron, protein, fiber, amino acids, and a full profile of vitamins and minerals. A true powerhouse legume that is low in calories, versatile, and tastes great. Some of the vital nutrients include high levels of molybdenum, folate, copper, phosphorus, manganese, iron, B1, pantothenic acid, zinc, B6, and potassium. Deficiencies of these vitamins and minerals can lead to heart conditions, nervous system issues, poor hair, skin, and nails, brain fog, low energy, etc. Soaking them overnight before cooking helps with nutrient absorption, as well as with all legumes.

Black Beans- With a similar nutrition profile to that of lentils, these beans are also high in protein and fiber, containing 15 grams of fiber and protein per 1 cup serving contesting the protein in a 2 oz serving of meat. They are such a staple in some countries that they even have their own food group. They contain phytonutrients and antioxidants that protect against cancer, cholesterol, heart disease, diabetes, and lower inflammation. Often times, black beans get mistaken for a gas-causing food. Recent research has shown that they actually help your digestive tract by allowing helpful bacteria to form and improve colon and digestive health.

Brown Rice- Rice is a staple food all over the world that has kept people alive for millennium. The difference between white rice and brown rice, is that only the outermost layer, the hull, is removed with brown rice. This retains much of the nutrients than when it is further stripped and polished to make white rice, which has a longer shelf life and higher starch. Some of its nutrients include manganese, selenium, phosphorus, copper, magnesium, and B3, in levels sometimes as large as 70% more than white rice. It contains all the heart healthy, cancer preventing, blood sugar balancing properties that whole grains and legumes have to offer, and is cheap, delicious, and easy.

Bean Meatloaf with Rosemary Gravy

Yields: 12 loaf slices

  • 10-15 assorted boiled potatoes
  • Loaf
  • 2 cups cooked lentils (soak overnight first and rinse before cooking)
  • 2 cans black beans (rinse before using)
  • 2 cups cooked brown rice
  • 1 small beet
  • 1 chopped onion
  • 2 stalks chopped celery
  • 2-3 diced portabella mushroom caps
  • 6oz can tomato paste
  • 1/2 cup olive oil
  • 4 cloves grated garlic
  • 1 tbsp fresh rosemary
  • 1/4- 1/2 cup water or veg broth
  • 4 tbsp of freshly chopped rosemary and thyme
  • 1 tsp xanthan gum (can be found at health food stores and some supermarkets, sub for corn starch)
  • 1 rosemary sprig for garnish
  • 1/2 - 1 cup bread crumbs or oats or extra rice
  • salt and pepper to taste
  • Mushroom Asparagus Sauce
  • 1 cup chopped mushrooms and asparagus
  • 1/2 cup vegan butter (look for recipe in staples) or olive oil, or a blend
  • 2 tbsp fresh rosemary
  • 2 cloves grated garlic
  • 1 cup vegetable broth or water
  • salt and pepper to taste

Boil the potatoes, lentils, and rice while preparing the rest.

In a skillet fry the garlic, chopped onions, celery, and mushrooms until dark brown.

In a food processor on high speed mix the beet, tomato paste, 1 can of the black beans (rinse!), the veg broth, rosemary, olive oil, and xantham gum, until it becomes a blood red paste.

Mix the paste with the cooled and finished rice and lentils, the onions and mushrooms, and the other cup of black beans left whole. Let this mixture cool in the fridge before shaping.

Then, mix in the bread crumbs as needed until you can shape it. If you'd don't want to use the bread crumbs then use oats or more rice if it's too sticky. Form into a loaf and cook for 40-45 min on 350F, with the potatoes in the pan or on the rack. Cook until the loaf is brown.

For the gravy, chop the mushrooms and asparagus or throw them in the food processor on low for a quick dice. Transfer them to an oiled skillet and sauté with the garlic, adding the vegan butter and oil at the end. Next, add the broth and let sit for a few minutes on low, covered. Serve the gravy as a bed or on the potatoes and loaf.

  • Preparation time: 30 minutes
  • Cook time: 1 hour
  • Total time: 1.5 hours
Bean Meatloaf with Rosemary
Bean Meatloaf with Rosemary
Bean Meatloaf with Rosemary
Bean Meatloaf with Rosemary
Bean Meatloaf with Rosemary
Bean Meatloaf with Rosemary
Bean Meatloaf with Rosemary

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