Tuesday, March 12, 2019

Wild Rice and Kidney Bean No-Meat Loaf {Vegan}

Wild Rice and Kidney Bean No-Meat Loaf

I've been a vegetarian for so long now, over 25 years in fact, that I really don't remember much about eating meat from my younger days except that I found it mostly a distasteful experience. However, I do remember enjoying my mom's signature meatloaf — a superior version of what is for many families like my own a classic comfort food. While carnivores may not find this vegan no-meat loaf made with red kidney beans, wild rice, sun-dried tomatoes, mushrooms, walnuts, herbs and spices an exact substitute, I will simply say that it is not meant to replace a traditional meatloaf but deserves to be appreciated in its own right.

Like a meatloaf, though, this bean and rice loaf is a substantial meal that really doesn't take all that long to put together once the wild rice and kidney beans are cooked and your ingredients are assembled. It bakes for just over 30 minutes and can be made ahead of time and reheated, so it's especially suitable for planning meals in advance. It's also a good choice for a holiday entr�e, because although humble in appearance it's packed with flavor and substance. After making this loaf twice already in a short period of time to perfect the balance of tastes and textures, I can safely say that those carnivores will not miss the meat.

Wild Rice Nut Bean Loaf

In addition to the heartiness of the kidney beans, wild rice lends a nutty and earthy taste and a chewy texture that makes a slice of this loaf stand out on the palate. It may be a little bit crumbly, which largely depends on how finely you chop the ingredients, but mashing the wild rice as well as the kidney beans increases the chances that your loaf will hold together better. But in no way will even a little crumbliness affect the delicious experience of eating it.


Wild Rice and Kidney Bean No-Meat LoafWild Rice and Kidney Bean No-Meat Loaf
Recipe by
Published on March 13, 2019

Hearty, nourishing and delicious baked red kidney bean and wild rice loaf with sun-dried tomatoes, mushrooms, walnuts and herbs and spices

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Ingredients:
  • 6 sun-dried tomatoes
  • 1/2 oz (14 g) dried mixed mushrooms
  • 1/2 cup wild rice
  • 2 tablespoons ground flax seeds + 6 tablespoons water
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 1 medium carrot, grated
  • 1 small red bell pepper, seeded and diced
  • 1 1/2 cups cooked red kidney beans (1/2 dried or 1 14 oz can)
  • 1/2 cup walnuts, finely chopped
  • 1/3 cup dried cranberries, finely chopped
  • 3 tablespoons tomato paste
  • 1/2 cup oat flour or chickpea flour
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon smoked paprika
  • 1 teaspoon mustard powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 to 1/2 teaspoon ground cayenne
  • 2 teaspoons tamari (soy) sauce
  • 1 teaspoon sea salt, or to taste
  • fresh cracked black pepper, to taste
  • small bunch of fresh parsley, chopped, for garnish
Instructions:
  • Soak the sun-dried tomatoes and dried mushrooms in hot water for 30 minutes. Drain and chop. Set aside.

  • Line a standard 9-inch loaf pan with parchment paper and set aside.

  • In a small saucepan, combine the wild rice with 1 1/2 cups water. Bring to a boil, reduce the heat to medium-low, cover, and simmer until the rice is tender, abut 45 minutes. Drain and set aside.

  • Whisk together the ground flax seed with 6 tablespoons of water and let sit for 5 to 10 minutes.

  • In a small frying pan, heat the olive oil over medium heat. When hot, add the onion, carrot and red pepper and saut� until the mixture softens, about 10 minutes. Set aside.

  • Mash the kidney beans in a large mixing bowl. Add the wild rice and mash further to break the wild rice up a bit. Stir in the flax mixture, saut�ed onion, carrot and red pepper, sun-dried tomatoes, mushrooms, walnuts, cranberries, tomato paste, oat flour or chickpea flour, dried herbs and spices, tamari, salt and black pepper. If the mixture seems too dry, add a bit of water or olive oil. Taste for seasoning.

  • Transfer the mixture to the prepared loaf pan and press down firmly to distribute evenly. Bake in a preheated 350° oven for 30 to 40 minutes until browned on top. Remove from the oven and let sit in the pan for 10 to 15 minutes.

  • Gently lift the loaf from the pan onto a cutting board. Slice and serve, garnished with fresh chopped parsley.

Makes 6 to 8 servings

Wild Rice and Kidney Bean Vegan Loaf

Other savory loaves to try from Lisa's Kitchen:
Mushroom Nut Roast in Puff Pastry
Portobello Mushroom Wellington
Spicy Lentil Quinoa Nut Loaf
Quinoa Loaf

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