Directions:
- Open and drain excess water from canned pinto beans. Pour into a large bowl and mash with a fork until all is mashed.
- Meanwhile toast bread in toaster. I always used Nature's own 40 calorie bread. Let cool.
- Pour 1 tbsp. olive oil in a pan and saute garlic and chopped onion for about 5 min. Let cool
- Add the ketchup and soy sauce and stir.
- Stir in garlic and onions, bread crumbs, oregano, basil, and thyme. I just roll the bread between my hands to make bread crumbs (I personally like little chunks of bread in my meat loat too.)
- Last, stir in the vital wheat gluten and press mixture into a Pam sprayed loaf pan. Drizzle lots of ketchup on top if desired.
- Bake 350 for 30 minutes. I broil the top for about 5 minutes. Let cool before serving so loaf can set.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 252.05 Kcal (1055 kJ) | ||
| Calories from fat | 65.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.23g | 11% | |
|---|---|---|---|
| Cholesterol | 6.91mg | 2% | |
| Sodium | 897.07mg | 37% | |
| Potassium | 209.72mg | 4% | |
| Total Carbs | 26.26g | 9% | |
| Sugars | 1.73g | 7% | |
| Dietary Fiber | 4.17g | 17% | |
| Protein | 21.49g | 43% | |
| Vitamin C | 3.4mg | 6% | |
| Iron | 2.3mg | 13% | |
| Calcium | 84.8mg | 8% | |
| Amount Per 100 g | |||
| Calories | 222.43 Kcal (931 kJ) | ||
| Calories from fat | 57.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.38g | 11% | |
|---|---|---|---|
| Cholesterol | 6.1mg | 2% | |
| Sodium | 791.66mg | 37% | |
| Potassium | 185.08mg | 4% | |
| Total Carbs | 23.18g | 9% | |
| Sugars | 1.53g | 7% | |
| Dietary Fiber | 3.68g | 17% | |
| Protein | 18.97g | 43% | |
| Vitamin C | 3mg | 6% | |
| Iron | 2mg | 13% | |
| Calcium | 74.9mg | 8% | |
* 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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