Directions:
- Pulse the pine nuts in a food processor until it resembles a coarse meal. Empty into a large mixing bowl.
- Sauté the vegetables (minus the beans) with the oil over medium heat until everything is softened. Take off the heat.
- Preheat the oven to 350°F and grease an 8x8 baking dish with oil or spray. Add the beans, rice, vegetables, seasonings, soy sauce, ketchup and flour to the mixing bowl and mash/mix everything together. If the batter seems to dry, add some vegetable broth to moisten. If it seems to wet, add some more flour.
- Scoop the mix into the baking dish and level out the top. Place in the oven to bake for 1 hour. After about 40 minutes, take out the loaf and spread some ketchup over the top (optional) and place back in the oven to continue baking.
- Let the loaf cool for 10-15 minutes and either turn out onto a platter, or just serve out of the dish. I served mine with a baked potato and steamed veggies.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 294.8 Kcal (1234 kJ) | ||
| Calories from fat | 133.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.85g | 23% | |
|---|---|---|---|
| Sodium | 399.55mg | 17% | |
| Potassium | 518.92mg | 11% | |
| Total Carbs | 33.88g | 11% | |
| Sugars | 3.08g | 12% | |
| Dietary Fiber | 8.55g | 34% | |
| Protein | 10.15g | 20% | |
| Vitamin C | 6mg | 10% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 2.8mg | 15% | |
| Calcium | 64.9mg | 6% | |
| Amount Per 100 g | |||
| Calories | 153.24 Kcal (642 kJ) | ||
| Calories from fat | 69.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.72g | 23% | |
|---|---|---|---|
| Sodium | 207.69mg | 17% | |
| Potassium | 269.74mg | 11% | |
| Total Carbs | 17.61g | 11% | |
| Sugars | 1.6g | 12% | |
| Dietary Fiber | 4.45g | 34% | |
| Protein | 5.28g | 20% | |
| Vitamin C | 3.1mg | 10% | |
| Vitamin A | 0.1mg | 6% | |
| Iron | 1.4mg | 15% | |
| Calcium | 33.7mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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