Whole Food, Plant-Based Recipe Three-Bean Veggie Loaf
Recipe courtesy of Chef Carole Levy, PPMNY Culinary EducatorLegumes are a food that is common in the Blue Zones, the longest living people in the world as studied by Dan Buettner. This loaf includes three different types of legumes. It is delicious, hardy and healthy and makes for a great main course.
Instructions
1. Preheat oven to 375˚F and line an 8" loaf pan with parchment paper.
2. In a large skillet over medium heat, sauté onions and garlic using water or broth. Cook until translucent.
3. Add carrot, celery, mushrooms, and cook for another 5 minutes until most of the liquid has cooked out. Set aside.
4. Make a flax egg in a small bowl by combining ground flax and water. Let it form a gel and set aside.
5. In a food processor or large bowl, smash the chickpeas and cannellini beans and with a potato masher. Let it be textured. Add vegetables, seasonings, tomato paste, oats, and beluga lentils.
6. Mix thoroughly, taste, and adjust seasoning. If the mixture is too wet, add more oats.
7. Transfer mixture to a prepared loaf pan, pressing lightly and smoothing the top. Brush with spicy ketchup sauce (below).
8. Cover it with foil and bake for 20 minutes. Uncover and bake for an additional 25-30 minutes. You’ll know when the loaf is done when edges are brown. You can also poke in the center with a toothpick and see if it comes out clean.
9. Remove from the oven, allowing it to cool for at least 15 minutes so you can cut into slices easily.
Chef's Notes
*One 15-oz can of beans is equivalent to 1½ cups of cooked beans.
**Beluga lentils are dark, dense, and packed with protein. Sometimes called “caviar,” they hold their shape and do not get mushy. You can substitute French green lentils.
