Fiber, protein, and vegetables are all rolled into one in this flavor-packed loaf. Add a leafy salad for an affordable, satisfying dinner.
Makes 8 servings
1/2 cup plus 3 tablespoons water
8 ounces white button mushrooms, sliced
1 3/4 cups cooked or canned garbanzo beans, drained and rinsed
3/4 cup rolled oats
2 cups cooked quinoa
1 cup frozen green peas
1/2 cup chopped fresh parsley, or 1 tablespoon minced fresh thyme, or both
10 sundried tomatoes, soaked in water for 1 hour, drained, and chopped
1/2 cup chopped red onion (about 1/2 onion)
Preheat the oven to 350 degrees F.
Lightly coat an 8-inch loaf pan with nonstick cooking spray or olive oil.
Put 1 tablespoon of the water and the mushrooms in a large skillet and cook, stirring occasionally, over medium-high heat for 6 to 8 minutes. Add 2 more tablespoons of the water, 1 tablespoon at a time, as it evaporates. Transfer the mushrooms to a large bowl and set aside.
Put the beans, oats, and remaining 1/2 cup water in a food processor and pulse until almost smooth. Combine the bean mixture, quinoa, peas, parsley, tomatoes, onion, and salt and pepper to taste with the mushrooms in the large bowl and stir well. Transfer the mixture to the prepared loaf pan and gently press down. Bake for an hour to an hour and 25 minutes, or until firm and golden brown. Remove from the oven and cool for 10 minutes before slicing and serving.
Tip: Leftover slices are delectable in sandwiches or stuffed into whole wheat pita bread.
Nutrition Information | Per serving (1/8 recipe):
calories: 172; fat: 2.6 g; saturated fat: 0.3 g; calories from fat: 12.7%; cholesterol: 0 mg; protein: 8.2 g; carbohydrates: 30.4 g; sugar: 3.7 g; fiber: 6.2 g; sodium: 215 mg; calcium: 46 mg; iron: 3.1 mg; vitamin C: 10 mg; beta-carotene: 458 mcg; vitamin E: 0.5 mg
Recipe by Ellen Jaffe Jones from Eat Vegan on $4 a Day