Sticky baked meatloaf with avocado & black bean salsa
A healthy and satisfying family supper with lean turkey mince and protein-packed quinoa, with a sticky onion glaze
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Prep:25 mins
Cook:1 hrs
- Serves 4
- Easy
Nutrition per serving
-
kcal 425
-
fat 13g
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saturates 3g
-
carbs 31g
-
sugars 15g
-
fibre 14g
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protein 33g
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salt 0.6g
Ingredients
- 1 tbsp rapeseed oil, plus a little for greasing
- 2 large onions, halved and thinly sliced
- 4 large garlic cloves, grated
- 1 tsp allspice or mixed spice
- 1 ½ tsp fennel seeds
- 2 tbsp smoked paprika
- 2 tbsp tomato purée
- 50g quinoa
- 160g grated carrot
- 1 tsp dried oregano
- ½ tsp ground cumin
- 400g pack turkey leg and breast mince
- 1 large egg
- 1 tsp black treacle
- 400g black beans, drained
- 1 small red onion, finely chopped
- 1 avocado, finely chopped
- 2 tomatoes, finely chopped
- ½ small pack fresh coriander, chopped
- 1 red chilli deseeded and finely chopped (optional)
- juice 1 lime
Method
Heat oven to 180C/160C fan/gas 4. Grease and line a deep 500g loaf tin with baking parchment. Heat the oil in a large, non-stick frying pan. Add the onions and fry for 10 mins, stirring occasionally until golden. Stir in the garlic and spices, toast over the heat for 3 mins, then add the purée. Scrape half into a small bowl for the topping.
Stir the quinoa and 4 tbsp water into the frying pan and cook for 2 mins. Tip into a bowl, leave to cool for 5 mins, then add the carrot, oregano, cumin, turkey mince and egg. Season with black pepper and mix well. Pack into the greased tin and bake, uncovered, for 35 mins until firm.
Meanwhile, mix all the salsa ingredients in a serving bowl, and add 3 tbsp water to the remaining onion mixture with the black treacle.
When the meatloaf is cooked, carefully turn it out of the tin onto a shallow ovenproof dish and spread the onion mixture over the top. Return to the oven, bake for 10 mins more, then slice and serve with the salsa.
