Hippie Loaf

Ingredients

• Cooking spray
• One 15-ounce can no-salt-added black beans, drained and rinsed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 carrot, minced
• 2 stalks celery, minced
• 1 Cup mushrooms, chopped coarsely
• 1 Cup quinoa, cooked
• 1 Tablespoon Italian seasoning
• 3 Tablespoons brown rice flour or whole-wheat flour
• 2 Tablespoons ketchup
• 2 Tablespoons low-sodium soy sauce or tamari

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