coachBJ logo
On Target with CoachBJ's Recipes
Home About Me and You Why plant based? The kitchen Nutrition facts Info form Recipes Videos eCooksbooks by Coach BJ

Black Bean and Mushroom Loaf
Ethiopian Cabbage Stew
Black Bean and Mushroom Loaf

Book: CoachBJ Version2
Chapter: Entree
Serves: 8
This "hearty" loaf will become a favorite!

1 large onion
2 cloves garlic
4 ounces (1 cup) Portabella Portabella Mushrooms
1 tablespoon fresh parsley
1 stalk celery
1 (15 1/2-ounce) can black beans, lo sodium (drain, reserve broth)
1 cup oat bran
2/3 cup farine (quick cooking cream of wheat or use cream of rice for gluten-free), uncooked
2 tablespoons nutritional yeast
1 1/2 teaspoons Worcestershire sauce, lo sodium
1/2 teaspoon hickory liquid smoke
1 teaspoon black pepper
2 1/2 teaspoons salt substitute
2 teaspoons basil
1/2 teaspoon oregano
1 (8-ounce) can tomato sauce, lo sodium

To Make Hot Tomato Glaze
1 (15 1/2-ounce) can stewed tomatoes
1 clove garlic
2 teaspoons hot pepper sauce

Note: If you don't like it spciy, just substitute with your favorite topping (ketchup, barbeque sauce, etc.)

Black Bean and Mushroom Loaf

Here's a fun loaf for a main entree or to use in sandwiches.
Preheat over to 350° F. In a food processor, dice onion, garlic, mushrooms, celery and parsley. In large bowl, mash beans then add oat bran, farina, yeast, spices and herbs. Add diced vegetables, mix well. Add reserved bean broth and tomato sauce, as needed, until the mixture can be formed into a nice moist loaf. In a non-stick loaf pan, form the mixture into a loaf. Top the loaf with the hot tomato glaze. Cook for about 40 minutes. Serve hot or cold.

To Make Hot Tomato Glaze: Drain tomatoes. In food processor, puree tomatoes along with garlic clove and hot sauce.

Amount per Serving
Calories 171 Calories From Fat 9
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 131mg
Total Carbohydrate 35g
Dietary Fiber 8g
Sugars 4g
Protein 9g
Vitamin A 13% Vitamin C 14%
Calcium 6% Iron 13%

Ethiopian Cabbage Stew

Serves: 7

An African inspired stew, the blending of many spices gives this dish a distinctive taste.

1/2 head medium red cabbage, shredded
2 potatoes large sweet potatoes, mashed
1 large onion, diced
1 (14 1/2-ounce) can cooked kidney beans, no salt added
1 (28-ounce) can Fire roasted diced tomatoes, no salt added
3 cups or more homemade vegetable stock
3 tablespoons peanut butter powdered (PB2)
2 cloves garlic, minced
2 tablespoons (1″ fresh) ginger, minced
1 teaspoon turmeric
1 teaspoon dry mustard
1 teaspoon oregano
1 teaspoon basil
1/2 teaspoon pepper
2 tablespoons Berbere



Ethiopian Cabbage Stew

Ethioopian Cabbage Stew

Shred cabbage and set aside. Cook sweet potatoes in the microwave (about 6 minutes) or bake in oven. Scoop out cooked potato from skin and mash with fork. In a soup pot saute onions, garlic and ginger root until onions are translucent. Add other ingredients except cabbage to the pot. Bring to a boil and reduce to medium heat, stirring occasionally. Cook for about 15 minutes to meld all spices with ingredients. – Add shredded red cabbage, cover, allow cabbage to steam for about 15 minutes or until tender (don’t overcook). Serve over leafy greens and brown rice.

Amount per Serving
Calories 149
Calories From Fat 5
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 73mg
Total Carbohydrate 16g
Dietary Fiber 7g
Sugars 7g
Protein 8g
Vitamin A 68%
Vitamin C 87%
Calcium 10%
Iron 13%

Home About Me and You Why plant based? The kitchen Nutrition facts Info form Recipes Videos eCooksbooks by Coach BJ

Piecemaking LLC
580 Governor's Court
Chambersburg, PA 17201
e-mail Coach BJ or Tom
Copyright 2011-2016