Vegan Meatloaf Bites

These Vegan Meatloaf Bites are a savory, bite-sized appetizer packed with flavors and nutrients. Perfect for gatherings or as a cozy snack, they are sure to impress both vegans and meat-lovers alike.

Ingredients

• Cooked quinoa - 100 grams
• Black beans, drained and rinsed - 100 grams
• Carrot, grated - 50 grams
• Onion, finely chopped - 50 grams
• Garlic, minced - 2 cloves
• Oats, ground - 30 grams
• Nutritional yeast - 2 tablespoons
• Soy sauce - 1 tablespoon
• Ketchup - 1 tablespoon
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Fresh parsley, chopped - 2 tablespoons

Steps

1. Preheat the oven to 180°C (350°F) and line a baking sheet with parchment paper.
2. In a large bowl, mash the black beans with a fork until mostly smooth, leaving some chunks for texture.
3. Add the cooked quinoa, grated carrot, chopped onion, minced garlic, ground oats, nutritional yeast, soy sauce, ketchup, ground cumin, paprika, salt, and black pepper to the bowl.
4. Mix all the ingredients until well combined. If the mixture is too dry, add a splash of water; if too wet, add more ground oats.
5. Form the mixture into small bite-sized balls (about 2.5 cm in diameter) and place them on the prepared baking sheet.
6. Drizzle the olive oil over the meatloaf bites and sprinkle them with chopped parsley.
7. Bake in the preheated oven for 20 minutes, or until golden brown on the outside.
8. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 250
• Protein: 10 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.2 L

Health Benefits

• High in protein from black beans and quinoa, supporting muscle health.
• Rich in dietary fiber, which aids digestion and promotes gut health.

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