Veggie Meatloaf With Checca Sauce

May 10, 2023May 10, 20230 12
Healthy and Flavorful Veggie Meatloaf with Checca Sauce Recipe
in Vegetarian

Prep

30 min

Cook

1h 30min

Ready In

2h

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups cherry tomatoes , halved
4 scallions , coarsely chopped
4 garlic cloves , chopped
8 fresh basil leaves
3 tablespoons olive oil
1 pinch salt
1 pinch black pepper
3/4 cup lentils
3 cups vegetable broth
1 cup uncooked short-grain brown rice , rinsed
1/2 cup white onion , finely chopped
1/2 cup carrot , shredded
1 celery rib , sliced
1/2 cup frozen corn kernels
2 tablespoons butter , divided
10 ounces fresh baby spinach leaves ( about 4 cups )
1 1/2 cups cubed mozzarella cheese , divided ( about 8 ounces )
2 eggs , beaten lightly
1/4 cup grated parmesan cheese , plus
2 tablespoons grated parmesan cheese
1/3 cup chopped fresh basil leaf
1/4 - 1/2 teaspoon salt
1 teaspoon black pepper
1 tomatoes , sliced

Nutrision Information

Servings Per Recipe
8
Calories
390
Sugar
6g
Fat
16g
If you're looking for a healthy and flavorful vegetarian alternative to classic meatloaf, this veggie meatloaf with checca sauce recipe can be a perfect choice. The meatloaf is made with lentils, brown rice, vegetables, and herbs, and it has a moist, chewy texture with a rich umami taste. The checca sauce is a simple, fresh tomato salsa, with a hint of garlic, basil, and olive oil that enhances the dish's flavor and nutrition. You can serve this meatloaf for dinner, lunch, or a special occasion, and it pairs well with a variety of side dishes, such as roasted potatoes, steamed vegetables, or a green salad.

Instructions

1.Preheat oven to 375°F (190°C).
2.In a medium bowl, toss cherry tomatoes, scallions, garlic, fresh basil leaves, and 1 tablespoon olive oil. Season with salt and black pepper.
3.Roast the vegetable mixture for 20-25 minutes until tender and lightly browned. Let it cool.
4.Meanwhile, in a medium pot, bring lentils and vegetable broth to a boil. Reduce heat and simmer for 20-25 minutes or until tender.
5.In a separate pot, combine 1 cup of water, rice, and 1 tablespoon of olive oil. Bring it to boil. Reduce heat to low, cover the pot, and simmer for 40-50 minutes, or until the rice is cooked.
6.In a large pan, heat 1 tablespoon of olive oil. Add onion, carrot, and celery. Cook, stirring occasionally, until the onion is translucent, and the vegetables are tender (approx. 5-7 minutes).
7.Add corn kernels, 1 tablespoon of butter, and fresh spinach. Cook, stirring occasionally, until the spinach wilts and the corn kernels are warm (approx. 3-4 minutes).
8.Chop 1/2 cup mozzarella cheese into small pieces.
9.In a large bowl, mix eggs, parmesan cheese, chopped basil, salt, and black pepper.
10.Add the roasted vegetable mix, cooked lentils, cooked rice, sautéed vegetables, and chopped mozzarella cheese to the egg mixture. Mix well.
11.Grease the baking dish. Pour the mixture into the dish. Top with sliced tomatoes and remain 1 cup of mozzarella cheese.
12.Bake for 45 minutes or until the cheese is melted and lightly browned. Let it cool for a few minutes.
13.In a blender or food processor, pulse roasted vegetable mixture until coarsely chopped. Add 1 tablespoon of butter, 2 tablespoons of grated parmesan cheese, and chopped basil. Pulse until it becomes a sauce.
14.Serve warm with the checca sauce on top.

PROS

This veggie meatloaf is nutritious, flavorful, and filling.
Packed with protein, complex carbohydrates, and fiber, it can satisfy your hunger and provide long-lasting energy.
The recipe includes fresh vegetables and herbs that add vitamins, minerals, and phytonutrients to your diet.
The checca sauce is low in calories and fat, and it complements the meatloaf’s texture and taste perfectly.

CONS

This recipe requires several ingredients and multiple steps, which can be overwhelming for novice cooks.
Some ingredients, such as fresh basil, cherry tomatoes, and spinach, may be hard to find in some regions or seasons.
The baking time may vary depending on your oven, so you’ll need to watch the meatloaf and adjust the temperature accordingly.

HEALTH & BENEFITS

The veggie meatloaf provides a range of health benefits. Lentils and brown rice are excellent sources of complex carbohydrates, fiber, and plant-based protein. They contribute to better digestion, lower cholesterol levels, and stable blood sugar levels. The fresh vegetables and herbs in the recipe are rich in vitamins, minerals, and antioxidants, which support your immune system, reduce inflammation, and help prevent chronic diseases. The checca sauce is low in calories and saturated fat, but it contains lycopene, which can improve heart health and reduce the risk of cancer.

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