Bean Loaf & Gravy



Vegan I Gluten Free

Serves: 6-8 Time: 1 hour 15 minutes


Bean Loaf

2 white sweet potatoes, peeled and cubed 1 bay leaf 1/2 tsp. salt 1 tbsp. flaxseed meal + 2 1/2 tbsp. water

1/2 cup walnuts, pulsed 1 tbsp. olive oil 1 medium yellow onion, diced

4 garlic cloves, minced 2 celery ribs, halved longways, diced 2 tsp. onion powder 1 tsp. cumin 1 tsp. paprika 1/2 tsp. dried thyme 1/2 tsp. chili flakes Salt and pepper to taste 1 tbsp. Tamari sauce 1 tbsp. balsamic vinegar 2 tsp. vegan worcestershire 1 (15 ounce) can black beans, drained and rinsed 1 (15 ounce) can kidney beans, drained and rinsed 3/4 cup oat bran 10 tbsp. tomato paste, divided 3 tbsp. franks hot sauce

Preheat the oven to 375 degrees. Line a loaf pan with parchment paper. Peel and cut the potatoes into medium size cubes. Place them in a large sauce pot and cover with 1-2 inches of water. Add in the bay leaf and 1/2 tsp. salt. Bring to a boil over medium-high heat. Once boiling, reduce the heat to medium/ medium-low and simmer for 10-15 minutes, until fork tender. Drain the water, remove the bay leaf, and place the potatoes back into the pot. Using a potato masher, mash the potatoes well. Set aside. Make a flax egg. Combine the flaxseed meal and water in a small bowl and stir. Set the mixture aside to thicken. Add the walnuts to a single serve blender cup and pulse 2-3 times. You may need to stop and shake the cup a couple times and pulse again.

In a large skillet heat the oil over medium-high heat. When hot, add the onion and garlic and stir. Saute about 3 minutes, until soft. Add the celery, spices, Tamari, balsamic, and Worcestershire sauce. Mix well. Cook for 3-5 minutes, stirring occasionally. Add in the beans and cook for another 2 minutes. Turn off the heat. Add the bean mixture to the large pot with the potatoes. Add in the flax egg, walnuts, oat bran, and 2 tbsp. tomato paste. Using the potato masher, mix well and mash so the beans are mostly crushed, but leaving some whole.


In a small bowl, mix the remaining tomato paste with the hot sauce. Transfer the mixture to the loaf pan, coating the top with a layer of the tomato paste mixture. Bake 40-50 minutes. Let it cool in the tin and place in the fridge for at least 3 hours before reheating and slicing to serve. I recommend making it the day before serving! It keeps it’s shape great! Also makes a great leftover meal!


Heath tip: Black beans are a "resistant starch," meaning they don’t get metabolized and stored as fat. Black beans are high in protein, fiber, antioxidants, vitamins and minerals.



Gravy

1/4 cup + 1 tbsp. arrowroot powder 1/2 cup coconut milk 1 tbsp. olive oil 1 medium yellow onion, diced 4 cloves garlic, minced 1/2 tsp. dried thyme 1 sprig rosemary, chopped 1/4 tsp. salt 1/4 tsp. pepper 2 tbsp. Tamari 3 tbsp. Balsamic vinegar 3 cups vegetable broth 1 tbsp. olive oil 1 (8 ounce) package of baby Bella mushrooms, sliced Combine the arrowroot powder and coconut milk in a small bowl and stir together, set aside. In a large skillet, heat 1 tbsp. olive oil over medium-high heat. When hot, add the onion and sauté 2-3 minutes. Add in the garlic and spices and sauté another 1-2 minutes, until fragrant. Pour in the tamari and balsamic, cooking for 1 minute more. Add the coconut milk mixture and the vegetable broth. Stir well and simmer for 10 minutes to combine the flavors. Turn off the heat and use an immersion blender to puree the gravy. When smooth, keep warm over low heat or set aside. In a skillet heat 1 tbsp. olive oil over medium-high heat. When hot add the mushrooms. Gently stirring, until tender, about 3-5 minutes. Add the mushrooms to the gravy! Serve the gravy along side bean-loaf! It also goes great with mashed potatoes or quinoa.

Health tip: Mushrooms have high levels of vitamin D, and contain other vitamins and minerals such as selenium, potassium, iron, and B vitamins. They are high in antioxidants, which help decrease the risk of cancer.

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