1 serving of vegan bean loaf with avocado verde sauce contains 447 Calories The macronutrient breakdown is 61% carbs, 21% fat, and 17% protein. This is a good source of protein (36% of your Daily Value), fiber (84% of your Daily Value), and potassium (26% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 20 minutes
- Cook Time
- 40 minutes
Ingredients
Directions
- Preheat the oven to 350°F. Grease a 9-inch loaf pan with nonstick cooking spray or line with parchment paper.
- Mix the ground flaxseed and water in a small bowl and refrigerate to thicken while preparing the rest of the loaf.
- Heat olive oil in a large pan over medium heat. Add the onion, garlic, bell pepper, carrots, and jalapeno. Sauté for 5-7 minutes until the onions are translucent and the carrots soften.
- Transfer the sautéed vegetables to a large bowl. Stir in the cumin, chili powder, oregano, cayenne pepper, and cilantro for loaf.
- Blend half of the drained black beans in a blender or food processor. Add to the bowl with the sautéed veggies. Stir in the remaining beans, corn, oats, oat flour, and the thickened flaxseed mixture. Season with salt and pepper to taste.
- Press the mixture into the prepared loaf pan, smoothing the top. Bake for about 35 minutes. Let cool for 5-10 minutes before serving.
- For the sauce, combine salsa verde, mashed avocado, and remaining cilantro in a medium bowl. Spread over the loaf before serving.
Nutrition Facts
For 1 serving of vegan bean loaf with avocado verde sauce (427g)
Nutrient | Value | %DV |
---|---|---|
Calories | 447 | |
Fats | 11g | 14% |
Saturated fats | 2g | 8% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 620mg | 27% |
Carbs | 71g | 26% |
Net carbs | 48g | |
Fiber | 23g | 84% |
Sugar | 6g | |
Protein | 20g | |
Calcium | 154mg | 15% |
Iron | 7mg | 92% |
Potassium | 1240mg | 26% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 584μg | |
Beta carotene | 2173μg | |
Caffeine | 0mg | |
Choline | 77mg | 14% |
Copper | 1mg | 76% |
Fluoride | 2μg | |
Folate (B9) | 199μg | 50% |
Lycopene | 1μg | |
Magnesium | 162mg | 38% |
Manganese | 2mg | 84% |
Niacin | 4mg | 23% |
Pantothenic acid | 1mg | 22% |
Phosphorus | 440mg | 63% |
Retinol | 0μg | |
Riboflavin (B2) | 0.4mg | 30% |
Selenium | 14μg | 26% |
Theobromine | 0mg | |
Thiamine | 1mg | 46% |
Vitamin A IU | 4446IU | |
Vitamin A | 215μg | 24% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 1mg | 39% |
Vitamin C | 55mg | 61% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 4mg | 26% |
Vitamin K | 28μg | 23% |
Zinc | 3mg | 26% |
Sugars | ||
Sugar | 6g | |
Sucrose | 1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0.1g | |
Galactose | 0.2g | |
Starch | 4g | |
Fats | ||
Saturated fats | 2g | 8% |
Monounsaturated fats | 5g | |
Polyunsaturated fats | 3g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.1g | |
Glutamic acid | 3g | |
Glycine | 1g | |
Histidine | 0.4g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.2g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 0.4g | |
Valine | 1g |