Savory Garbanzo Bean Meat Loaf Chickpea
Looking for a delicious and hearty plant-based recipe? This Savory Garbanzo Bean Meat Loaf is a flavorful twist on the classic comfort food, made entirely with wholesome ingredients like chickpeas, rolled oats, and grated carrots. Packed with aromatic spices like cumin and paprika and bound together with a nutrient-packed flaxseed “egg,” this vegan meatloaf is moist, satisfying, and easy to make. A tangy ketchup glaze adds the perfect finishing touch, while the loaf's texture—thanks to mashed garbanzo beans and firm baking—holds up beautifully for slicing. Ready in just an hour, this dish is perfect for weeknight dinners or meal prep, pairing beautifully with roasted veggies or a crisp green salad. Try this chickpea loaf for a healthy, protein-rich, and flavor-forward way to enjoy classic comfort food!
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Recipe Information
Ingredients
- 2 cups Garbanzo beans (chickpeas), cooked or canned
- 1 cup Rolled oats
- 1 large Carrot, finely grated
- 1 medium Onion, finely chopped
- 2 cloves Garlic, minced
- 2 tablespoons Soy sauce
- 2 tablespoons Tomato paste
- 2 tablespoons Ground flaxseed
- 5 tablespoons Water
- 1 teaspoon Paprika
- 1 teaspoon Cumin
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 3 tablespoons Ketchup (for topping)
Instructions
Preheat oven to 375°F (190°C) and lightly grease a standard loaf pan.
In a small bowl, combine ground flaxseed and water. Stir well and set aside for 5 minutes to form a flax egg.
If using canned garbanzo beans, drain and rinse them thoroughly. In a large mixing bowl, mash the garbanzo beans using a fork or potato masher until mostly smooth with some small chunks remaining for texture.
Add rolled oats, grated carrot, chopped onion, minced garlic, soy sauce, tomato paste, paprika, cumin, salt, black pepper, and the prepared flax egg to the mashed garbanzo beans. Mix thoroughly until everything is well combined.
Transfer the mixture into the prepared loaf pan and press it down firmly to ensure an even, compact loaf.
Spread the ketchup evenly on top of the loaf for a flavorful glaze.
Bake in the preheated oven for 45 minutes, or until the loaf is firm and golden on the edges.
Remove from oven and allow the loaf to cool in the pan for 10 minutes before carefully slicing and serving.
Enjoy this savory garbanzo bean loaf with a side of roasted vegetables, mashed potatoes, or a fresh green salad!
Nutrition Facts
Calories |
326 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 0.7 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 838 mg | 36% | |
| Total Carbohydrate | 55.8 g | 20% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 11.5 g | ||
| Protein | 15.0 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 105 mg | 8% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 687 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
