Happy Thanksgiving to all my fellow Canadians.
Ah, Bean Loaf. Doesn’t sound like a yummy main course, does it? You’ll change your mind once you’ve tasted this Black Bean and Quinoa Loaf. It’s chewy, rich and delicious. I have tried many versions of bean loaves, but this is the first time I’ve added quinoa. We had this for dinner last night and Brian and I both loved it. Must be the magic of quinoa.
Black beans. Quinoa. Chia seeds. Seriously, this recipe hits all the high notes for nutrition. Black Bean and Quinoa Loaf – nutritious and delicious – absolutely perfect.
This recipe is very flexible. Use any spices you like. Top with more tomato sauce before baking, serve with mushroom gravy. Super flexible.
The quinoa can be cooked in advance and kept in the fridge or freezer. In fact, the entire mixture can be made a day in advance and refrigerated. Just be sure to add a few extra minutes to the oven time if you’re baking it straight from the fridge.
Have a wonderful Thanksgiving and give thanks for all your blessings.
4.8 from 6 reviews
Black Bean and Quinoa Loaf
Author: The Lovin’ Forkful
Recipe type: Main Course Serves
3 tablespoons chia seeds
½ cup warm water
2 cups cooked quinoa (see note)
1 tablespoon olive oil 1 onion chopped 4 garlic cloves, minced 1
1 onion chopped 4 garlic cloves, minced 1
4 garlic cloves, minced 1
1 medium-size carrot, chopped
2 celery stalks, chopped
Salt and ground black pepper, to taste
1 (19-ounce) can no-salt-added black beans, rinsed and drained
¾ cup rolled oats
1 teaspoon basil
1 teaspoon oregano
2 tablespoons soy sauce
½ cup tomato sauce
- Preheat oven to 350 F and line a loaf pan with parchment, so that the parchment paper hangs over the edges by 2 inches. This makes it easy to remove the baked loaf.
- Chia egg: Mix 3 tablespoons of chia seeds with ½ cup warm water and stir well. Refrigerate for at least 15 minutes, so it can gel up.
- Finely chop the onion, garlic, carrot, and celery (I used a food processor).
- Heat the olive oil in a pan, over medium heat, and sauté the vegetables for 4 or 5 minutes. Season with salt and pepper and set aside.
- In a food processor, combine the beans, oats, basil, oregano, soy sauce and tomato sauce. Pulse until a sticky paste is formed. Mix in a large bowl with the sautéed vegetables, 2 cups of cooked quinoa and the chia egg. Stir well.
- Taste and adjust seasonings.
- Turn the mixture into the loaf pan and spread out with a spoon. Press the mixture firmly and evenly into the pan.
- Bake at 350 for about an hour. Rest on a cooling rack for ten minutes, then lift the loaf from the pan using the excess parchment paper. Peel off the parchment and serve on a platter, garnished with fresh herbs. Enjoy.
1 cup dry quinoa yields about 3 cups cooked quinoa. To cook 1 cup quinoa, you need about 2 cups liquid.
Rinse the quinoa in a mesh strainer. Place 2 cups water (or broth) and 1 cup quinoa in a medium-sized saucepan. Turn the heat up to high, and bring the water and quinoa to a boil. Once it has reached a full boil, turn the heat down to medium, place the lid on the saucepan, and simmer the quinoa for 15 minutes, or until all of the water is absorbed.
Serving size: 1 Calories: 228 Fat: 7.1 g Carbohydrates: 32.1 g Sodium: 321 mg Fiber: 9.6 g Protein: 9.4 g Cholesterol: 0