Veggie Meatloaf with Checca Sauce
Elevate your plant-based dinner game with this hearty and flavorful Veggie Meatloaf with Checca Sauce! Packed with wholesome ingredients like black beans, rolled oats, and a medley of sautéed vegetables—carrot, zucchini, spinach, and mushrooms—this meatloaf delivers on both nutrition and taste. A savory blend of Italian seasoning, soy sauce, and breadcrumbs brings depth to every bite, while the crowning glory is the vibrant, no-cook Checca sauce made with juicy cherry tomatoes, fresh basil, Parmesan, and a hint of lemon for brightness. Perfect for vegetarians and veggie lovers alike, this meal is simple to prepare yet elegant enough to impress at dinner. Whether you're serving it for a family meal or a special occasion, this recipe promises comfort, flavor, and plenty of compliments!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium, finely diced Yellow onion
- 3 minced Garlic cloves
- 1 medium, grated Carrot
- 1 medium, grated Zucchini
- 2 cups, chopped Baby spinach
- 1 cup, finely chopped Mushrooms
- 1.5 cups Rolled oats
- 1 15-ounce can Canned black beans (drained and rinsed)
- 2 Eggs
- 0.5 cup Breadcrumbs
- 2 tablespoons Soy sauce
- 1 teaspoon Dried Italian seasoning
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 cups, halved Cherry tomatoes
- 0.5 cup, chopped Fresh basil leaves
- 0.25 cup, grated Parmesan cheese
- 1 tablespoon Lemon juice
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a loaf pan with nonstick spray or olive oil.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and cook for 3-4 minutes until translucent.
Stir in the minced garlic, grated carrot, and grated zucchini. Cook for 3-4 more minutes, then add the chopped spinach and mushrooms. Sauté until the spinach is wilted and the mushrooms are softened. Remove from heat and let cool slightly.
In a large mixing bowl, mash the black beans with a fork or potato masher until mostly smooth, leaving a few chunks for texture.
Add the sautéed vegetables, oats, eggs, breadcrumbs, soy sauce, Italian seasoning, salt, and black pepper to the bowl. Mix everything thoroughly until well combined.
Transfer the mixture to the prepared loaf pan, pressing it down evenly. Smooth the top with a spatula.
Bake the meatloaf in the preheated oven for 40-45 minutes, or until firm and golden on top. Let it rest for 10 minutes before slicing.
While the meatloaf bakes, prepare the Checca sauce. Combine the cherry tomatoes, chopped basil, Parmesan cheese, lemon juice, and 1 tablespoon of olive oil in a food processor or blender. Pulse until chunky but still textured. Adjust seasoning with salt and pepper to taste.
Slice the meatloaf and serve with a generous spoonful of fresh Checca sauce on top. Enjoy!
Nutrition Facts
Calories |
264 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.7 g | 12% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 66 mg | 22% | |
| Sodium | 733 mg | 32% | |
| Total Carbohydrate | 34.3 g | 12% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 4.1 g | ||
| Protein | 12.2 g | 24% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 116 mg | 9% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 513 mg | 11% | |
*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.
