Instructions:
Ingredients:

1/2 cup walnuts
2 TB water or broth for steam-frying
One onion, diced
One large garlic clove, minced
Two celery ribs, diced
2 cups cooked black beans
1 cup cooked brown rice
1/3 cup oat bran
1/4 to 1/2 cup liquid from cooked or canned beans, as needed
2 TB flaxseed meal
1/4 cup minced fresh parsley
1 tsp. ground cumin
2 TB ketchup
Freshly ground black pepper, to taste
1 tsp. salt

Directions:

Preheat the oven to 350?. Spray a loaf pan or 8x8 square baking pan with nonstick spray and set aside (an 8x8 pan makes a crisper loaf).

Grind the walnuts into a coarse meal using a food processor or spice/coffee grinder. Place in a large mixing bowl and set aside.

Saut? any vegetables you've chosen in the water or broth for steam-frying until soft. Add to the large mixing bowl along with all the remaining ingredients. Mix and mash together well, adding only as much liquid as needed to create a soft, moist loaf that holds together and is not runny (you may not need to add any liquid if the grains and protein are very moist). Add more binder/carbohydrate as needed if the loaf seems too wet.

Press mixture into the prepared pan and drizzle one TB ketchup on top. Bake for 45 minutes to 1 hour, or until cooked through.

Let the loaf cool in the pan for 10 to 15 minutes, then turn out onto a plate or platter and slice. Serve with potatoes, vegetables, and vegetarian gravy, if desired.