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Black Bean “Meatloaf” With Oats – High-Protein Vegan Twist Recipe

Black Bean “Meatloaf” With Oats – High-Protein Vegan Twist Recipe
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★★★★★

5.1 from 21 reviews

A hearty and healthy Black Bean Meatloaf made with protein-rich black beans and rolled oats, infused with vibrant vegetables and robust spices. This vegan, gluten-free dish offers a comforting twist on classic meatloaf, perfect for plant-based diets and a flavorful meal any day of the week.

Ingredients

Scale

Vegetables & Base

  • 2 cups cooked black beans (mashed)
  • 1 cup rolled oats
  • 1 onion (finely chopped)
  • 2 cloves garlic (minced)
  • 1 bell pepper (chopped)
  • 1 carrot (grated)
  • 1/4 cup fresh parsley (chopped)

Seasonings & Flavorings

  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Optional: 1/4 cup nutritional yeast (for added flavor)

Binding Liquid

  • 1/4 cup vegetable broth or water (as needed)

Instructions

  1. Preheat the Oven: Set your oven to 350°F (175°C) to prepare for baking the meatloaf.
  2. Mix Base Ingredients: In a large bowl, combine mashed black beans, rolled oats, finely chopped onion, and minced garlic. Mix well to start building your meatloaf base.
  3. Add Vegetables: Stir in chopped bell pepper, grated carrot, and chopped fresh parsley, ensuring all ingredients are evenly distributed.
  4. Season the Mixture: Add soy sauce or tamari, tomato paste, ground cumin, smoked paprika, salt, and black pepper. Mix thoroughly to incorporate all spices and flavors.
  5. Adjust Consistency: If the mixture is dry or crumbly, gradually add vegetable broth or water until it reaches a workable texture. Optionally, fold in nutritional yeast for a cheesy flavor and extra nutrients.
  6. Form the Meatloaf: Transfer the batter into a greased loaf pan. Press firmly and smooth the top to create an even loaf shape.
  7. Bake: Place the loaf in the preheated oven and bake for 45-55 minutes, or until the top is firm and golden.
  8. Cool and Serve: Remove from oven and let cool for a few minutes before slicing. Serve warm and enjoy your nutritious vegan meatloaf.

Notes

  • For a gluten-free version, ensure the rolled oats are certified gluten-free.
  • To enhance flavor, try adding a splash of liquid smoke or smoked salt.
  • Leftovers can be stored in the refrigerator for up to 3 days or frozen for longer storage.
  • Try serving with vegan gravy or a side salad for a complete meal.
  • You can substitute vegetable broth with water if desired, but broth adds more flavor.

Nutrition

Keywords: Black Bean Meatloaf, Vegan Meatloaf, High Protein Vegan Recipe, Plant-Based Meatloaf, Gluten-Free Vegan Dinner

Find it online: https://foodbylina.com/black-bean-meatloaf-with-oats-high-protein-vegan-twist-recipe/