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!

Nutriscore Rating: 75/100

Prep Time:25 mins

Cook Time:50 mins

Total Time:75 mins

Servings: 6

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

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a loaf pan with nonstick spray or olive oil.

Step 2

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.

Step 3

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.

Step 4

In a large mixing bowl, mash the black beans with a fork or potato masher until mostly smooth, leaving a few chunks for texture.

Step 5

Add the sautéed vegetables, oats, eggs, breadcrumbs, soy sauce, Italian seasoning, salt, and black pepper to the bowl. Mix everything thoroughly until well combined.

Step 6

Transfer the mixture to the prepared loaf pan, pressing it down evenly. Smooth the top with a spatula.

Step 7

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.

Step 8

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.

Step 9

Slice the meatloaf and serve with a generous spoonful of fresh Checca sauce on top. Enjoy!

Nutrition Facts

Serving size	(1603.0g)

Amount per serving	% Daily Value*
Calories	1873.4

Total Fat 65.5g	0%
Saturated Fat 15.5g	0%
Polyunsaturated Fat 5.5g
Cholesterol 394.2mg	0%
Sodium 7168.1mg	0%
Total Carbohydrate 244.0g	0%
Dietary Fiber 51.3g	0%
Total Sugars 34.5g
Protein 88.9g	0%

Vitamin D 82IU	0%
Calcium 681.5mg	0%
Iron 20.9mg	0%
Potassium 3928.4mg	0%

*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.

Source of Calories

Fat: 30.7%

Protein: 18.5%

Carbs: 50.8%