Black Bean Loaf with Bulgur

Author: admin
You can try different toppings with this high protein recipe.
No ratings yet
Fights Diabetes: Low Sugars!
Hypertension: Low Sodium!
Helps Fight Cancer: Prostate, Stomach
Prep Time 10 mins
Cook Time 1 hr 5 mins
Cooling 10 mins
Total Time 1 hr 25 mins
Course Main Course
Cuisine American, Indian, Other
Servings 5 people
Calories 355.9 kcal

Ingredients
  

  • 2 cups Water
  • 2 15oz Cans of Black Beans Mashed drained and rinsed
  • 2 tbsp Nutritional Yeast
  • 1 1/2 tsp Thyme dried
  • 1 1/2 tsp Savory dried
  • 1/2 tsp Oregano dried
  • 1/4 tsp Ground Black Pepper
  • 1/2 cup Quick Cook Oats
  • 1 medium Yellow Onion minced
  • 1 cup Wheat Gluten Flour
  • 1 cup Medium-grind Bulgar
  • 1 tsp Grapeseed Oil

Instructions
 

  • Heat tsp of grapeseed oil in a large saucepan on medium heat
  • Add the onion and cover cook for 5 minutes
  • Add the 2 cups of water and bulgar to the saucepan and bring to a boil, salt the water. Reduce heat to low cover and simmer for about 20 minutes until the bulgar is tender
  • If any water remains, drain water using a fine mesh screen, pressing water from the bulgur
  • Preheat oven to 350°F
  • Lightly oil 9-inch pan and set aside
  • Using a large mixing bowl transfer the bulgur and add the beans
  • Stir in the wheat flour, oats, nutritional yeast, thyme, savory, oregano, and salt and pepper mix well
  • Add mixture to the 9-inch oiled pan, smooth the loaf into shape
  • Add the topping of choice to bake with the loaf
  • Bake for 40 minutes until it is firm
  • Remove loaf from the oven
  • Let the loaf cool for 10 - 15 minutes before slicing

Notes

Please make sure the moisture is removed from the bulgar and the beans, it will be a firmer loaf if you remove the moisture. You can also top with Brown gravy or BBQ sauce. Try different sauce toppings.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Black Bean Loaf with Bulgur
Amount Per Serving (1 Serving)
Calories 355.9 Calories from Fat 23
% Daily Value*
Fat 2.56g4%
Saturated Fat 0.23g1%
Sodium 249.89mg11%
Potassium 729.92mg21%
Carbohydrates 74.39g25%
Fiber 19.57g82%
Sugar 3.23g4%
Protein 18.68g37%
Vitamin A 41.33IU1%
Vitamin B1 3.07mg205%
Vitamin B2 3.17mg186%
Vitamin B3 121.06mg605%
Vitamin B5 0.37mg4%
Vitamin B6 3.13mg157%
Vitamin B12 13.52µg225%
Vitamin C 9.68mg12%
Vitamin E 1.48mg10%
Vitamin K 9.57µg9%
Calcium 100.1mg10%
Copper 0.37mg19%
Folate 106.06µg27%
Iron 5.77mg32%
Manganese 0.86mg43%
Magnesium 90.04mg23%
Phosphorus 240.21mg24%
Selenium 4.86µg7%
Zinc 1.32mg9%
Ess-Methionine 158.5mg
Ess-Tryptophan 123.1mg
Ess-Threonine 378.6mg
Ess-Phenylalanine 606.01mg
Ess-Arginine 563.66mg
Ess-Lysine 719.12mg
Ess-Leucine 872.81mg
Ess-Isoleucine 486.5mg
Ess-Histidine 282.5mg
Ess-Valine 594mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

Make money being an Affiliate!