Vegan Bean Loaf with Avocado Verde Sauce

Fat 21%Carbs 61%Protein 17%
Percent Calories

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

  1. Preheat the oven to 350°F. Grease a 9-inch loaf pan with nonstick cooking spray or line with parchment paper.
  2. Mix the ground flaxseed and water in a small bowl and refrigerate to thicken while preparing the rest of the loaf.
  3. 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.
  4. Transfer the sautéed vegetables to a large bowl. Stir in the cumin, chili powder, oregano, cayenne pepper, and cilantro for loaf.
  5. 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.
  6. Press the mixture into the prepared loaf pan, smoothing the top. Bake for about 35 minutes. Let cool for 5-10 minutes before serving.
  7. 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)

NutrientValue%DV
Calories447
Fats11g 14%
Saturated fats2g 8%
Trans fats0g
Cholesterol0mg 0%
Sodium620mg 27%
Carbs71g 26%
Net carbs48g
Fiber23g 84%
Sugar6g
Protein20g
Calcium154mg 15%
Iron7mg 92%
Potassium1240mg 26%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene584μg
Beta carotene2173μg
Caffeine0mg
Choline77mg 14%
Copper1mg 76%
Fluoride2μg
Folate (B9)199μg 50%
Lycopene1μg
Magnesium162mg 38%
Manganese2mg 84%
Niacin4mg 23%
Pantothenic acid1mg 22%
Phosphorus440mg 63%
Retinol0μg
Riboflavin (B2)0.4mg 30%
Selenium14μg 26%
Theobromine0mg
Thiamine1mg 46%
Vitamin A IU4446IU
Vitamin A215μg 24%
Vitamin B120μg 0%
Vitamin B61mg 39%
Vitamin C55mg 61%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E4mg 26%
Vitamin K28μg 23%
Zinc3mg 26%
Sugars
Sugar6g
Sucrose1g
Glucose1g
Fructose1g
Lactose0g
Maltose0.1g
Galactose0.2g
Starch4g
Fats
Saturated fats2g 8%
Monounsaturated fats5g
Polyunsaturated fats3g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.1g
Glutamic acid3g
Glycine1g
Histidine0.4g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine0.4g
Valine1g