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Add a photoThis is a very healthy recipe which is easy to make and also very delicious.A wholesome family meal which is also a bit different to the usual meat loaf that we often make.This is can be made and carried to your pot luck parties too.I usually serve these with plain stock soup and green salad on the side with some spiced yogurt to go along.Try this and you'll see what i mean.
Ingredients
- 4 tbsp Vegetable oil,plus extra to grease the loaf oan
- 2 onions chopped finely
- 2 garlic cloves,minced
- 4 celery stalks,chopped finely
- 2 cups tomatoes finely chopped
- 1 cup fresh whole wheat bread crumbs
- 4 small carrots,grated
- 1 cup tinned black beans,drained and crushed
- 2 tbsp dark soy sauce
- 4 tbsp fresh flat leaf parsley,chopped finely
- 2 eggs,lightly beaten
- salt and pepper to taste
- 1/4 cup dark purple lettuce,chopped very finely
Directions
- Grease a standard loaf pan with oil.
- Preheat the oven at 350 F or 180 C
- Heat oil in a fry pan over medium heat.Add onion and cook for 5 min or until it softens,stirring often.Add garlic mince and celery and further cook for 2 mins.
- Add tomatoes and cook till it thickens.Remove the pan from the heat.
- Put the bread crumbs,lettuce,beans,soy sauce and flat leaf parsley in a deep,wide bowl.Add the cooked tomato mixture and mix well.
- Put this mixture into the greased prepared loaf pan and smooth top.
- Cover with a foil lightly and bake in the preheated oven at 350 F (180C) for about an hour.Let it cool and then slice it up and serve!
- Serve with salad of your choice and some spiced yogurt on the side.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 192g | |
| Recipe makes 6 servings | |
| Calories 216 | |
| Calories from Fat 104 | 48% |
| Total Fat 11.76g | 15% |
| Saturated Fat 1.4g | 6% |
| Trans Fat 0.23g | |
| Cholesterol 62mg | 21% |
| Sodium 498mg | 21% |
| Potassium 419mg | 12% |
| Total Carbs 22.71g | 6% |
| Dietary Fiber 3.4g | 11% |
| Sugars 6.03g | 4% |
| Protein 6.01g | 10% |
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