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Black Bean Loaf with Bulgur

Author: admin
You can try different toppings with this high protein recipe.
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Prep Time 10 minutes
Cook Time 1 hour 5 minutes
Cooling 10 minutes
Total Time 1 hour 25 minutes
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

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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.