Black Bean and Corn Loaf

SERVES 4 – 6

This Mexican style black bean and corn dish is rich in flavor and iron. The addition of acid from the tomato sauce increases the bioavailability of the iron present in the beans. If using canned beans and / or corn, reduce the amount of salt.

Ingredients

3 ½ cups cooked brown rice (1 cup raw = 3 ½ cups cooked)

2 cups cooked black beans (19 oz can = 2 cups)

1 cup corn, fresh, canned or frozen

2 tsp vegetable oil ½ onion, diced

1 cup diced celery

1 clove garlic, minced

1 tbsp basil

2 tsp oregano

½ tsp cumin powder

½ tsp salt

¼ tsp black pepper

2 eggs, beaten

2 cups tomato sauce, optional

Steps

1. Preheat oven to 350°F.
2. Mix the rice, beans and corn together in a large bowl.
3. Sauté the onions,celery and garlic over medium heat for 5 minutes or until onions are soft. Let cool for 3 minutes and add to bean mixture.
4. Stir in basil, oregano, cumin, salt, pepper and eggs. Pour into lightly oiled loaf pan, cover and bake for 30 - 40 minutes or until set.
5. Serve with tomato sauce, if using.