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Vegan Bean Loaf with Avocado Verde Sauce⏱ 60 min total
Recipes

Vegan Bean Loaf with Avocado Verde Sauce

Per 1 serving · 433 g · 23 ingredients

Calories
454
23%
of a 2,000 cal day
  • Protein
    20g
    17% of calories
  • Carbs
    73g
    62% of calories
  • Fat
    11g
    21% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Vegan Bean Loaf with Avocado Verde Sauce (433 g) has 454 calories, with 20 g of protein, 73 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (62% of calories). It is high in protein (41% DV), dietary fiber (85% DV) and Vitamin A (24% DV). Keep an eye on sodium, which provides 26% of the daily value.

Per 100 g
105cal
low energy density
Protein per 100 cal
4.5g
Net carbs
49g
carbs minus fiber
Fiber
24g
6.2 g sugar

High in

20%+ of the daily value

  • Protein41%
  • Dietary fiber85%
  • Vitamin A24%
  • Vitamin C62%
  • Vitamin E26%
  • Vitamin K23%

Good source of

10–19% of the daily value

  • Choline14%
  • Calcium16%

Watch

20%+ of the daily value

  • Sodium26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 40 min
  1. 1

    Preheat the oven to 350°F. Lightly coat a 9-inch loaf pan with nonstick cooking spray or line it with parchment.

  2. 2

    Stir the ground flaxseed and water in a small bowl and refrigerate until thickened, about the time it takes to prep the vegetables.

  3. 3

    Warm the olive oil in a large skillet over medium heat. Add the onion, garlic, bell pepper, carrot, and jalapeño. Cook, stirring occasionally, until the onion is translucent and the carrot softens, 5–7 minutes.

  4. 4

    Transfer the vegetables to a large bowl. Sprinkle in the cumin, chili powder, oregano, cayenne, and the cilantro for the loaf. Stir to coat evenly.

  5. 5

    Blend or process half of the black beans until mostly smooth. Add to the bowl with the vegetables, then mix in the remaining beans, corn, oats, oat flour, and the thickened flax mixture. Season with salt and pepper to taste.

  6. 6

    Press the mixture firmly into the prepared loaf pan and smooth the top. Bake until set and lightly browned at the edges, about 35 minutes. Let rest 5–10 minutes before slicing.

  7. 7

    For the avocado verde sauce, mash together the salsa verde, avocado, and remaining cilantro in a bowl. Spoon over the warm slices just before serving.

Vitamins & minerals

Amounts for 1 serving (433 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A215 μg
24%
Vitamin C56 mg
62%
Vitamin D0 μg
0%
Vitamin E4 mg
26%
Vitamin K28 μg
23%
Thiamine1 mg
47%
Riboflavin (B2)0.3 mg
27%
Niacin4 mg
23%
Vitamin B60.5 mg
37%
Folate (B9)202 μg
51%
Vitamin B120 μg
0%
Pantothenic acid1 mg
22%
Choline79 mg
14%

Minerals

NutrientAmount% Daily Value
Calcium155 mg
16%
Iron7 mg
92%
Potassium1,247 mg
27%
Magnesium163 mg
39%
Phosphorus446 mg
64%
Zinc3 mg
27%
Copper1 mg
67%
Manganese2 mg
85%
Selenium14 μg
26%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene584 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene2,176 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose1 g—
Galactose0.2 g—
Glucose2 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene1 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.2 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch6 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 454 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 86min
    Walking (3.5 mph)
  • 54min
    Cycling (moderate)
  • 38min
    Running (6 mph)
  • 64min
    Swimming laps

Common questions

How many calories are in Vegan Bean Loaf with Avocado Verde Sauce?

One serving of Vegan Bean Loaf with Avocado Verde Sauce (1 serving) has 454 calories, which works out to 105 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Vegan Bean Loaf with Avocado Verde Sauce high in protein?

It provides a solid 20 g of protein per serving (41% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Bean Loaf with Avocado Verde Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Bean Loaf with Avocado Verde Sauce?

601 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Bean Loaf with Avocado Verde Sauce?

6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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