Veronica's Veggie Meatloaf with Checca Sauce

Gluten Free
Health score
36%
Veronica's Veggie Meatloaf with Checca Sauce
120 min.
6
476kcal

Suggestions

Ingredients

  • cups baby spinach leaves fresh
  • pinch pepper black freshly ground
  • teaspoon pepper black freshly ground
  • tablespoons butter divided
  • 0.5 cup carrots shredded
  • rib celery sliced
  • pint cherry tomatoes halved ( 2 cups,)
  • 0.5 cup corn kernels frozen
  •  eggs lightly beaten
  • 0.3 cup basil leaves fresh chopped
  •  basil leaves fresh
  • cloves garlic chopped
  • ounces lentils 
  • tablespoons olive oil 
  • 0.3 cup parmesan cheese freshly grated
  • 0.5 teaspoon salt 
  • pinch salt 
  •  scallions white green coarsely chopped ( and pale parts only)
  • cup short-grain brown rice rinsed uncooked well
  • 1.5 cups milk mozzarella cheese whole divided cubed ( 8 ounces total)
  •  tomatoes sliced
  • cups vegetable broth reduced-sodium
  • 0.5 cup onion white finely chopped

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • loaf pan

Directions

  1. Combine the cherry tomatoes, scallions, garlic, basil, and oil in a processor. Pulse the tomatoes until they are coarsely chopped, being careful not to puree. Set aside. Season the sauce with salt and pepper.
  2. Place the lentils in a large saucepan of cold water. Bring the water just to a boil over high heat. Carefully drain the boiling water and rinse the lentils. Meanwhile, in a heavy large saucepan over medium heat, bring the broth to a boil.
  3. Add the rice and return the liquid to a boil. Decrease the heat to low, cover the rice, and gently simmer without stirring for 10 minutes. Stir in the lentils, onion, carrot, and celery. Cover and continue cooking without stirring until the rice and lentils are tender and the liquid is absorbed, about 30 minutes longer. Turn off the heat.
  4. Sprinkle the corn over the rice and lentils and let stand, covered, for 5 minutes. Uncover and fluff the rice with a fork. Cover and let stand for 5 more minutes.
  5. Meanwhile, preheat the oven to 350 degrees F.
  6. Spread 1 tablespoon of the butter over a 10 by 4 1/2 by 3-inch loaf pan. In a heavy, large skillet, cook the spinach over medium heat until the spinach wilts, about 3 minutes.
  7. Drain and squeeze the excess liquid from the spinach.
  8. Transfer the spinach to a work surface and coarsely chop.
  9. In a large bowl, gently mix the lentil mixture, spinach, 1 cup of the mozzarella cheese, eggs, 1/4 cup of Parmesan cheese, basil, salt, pepper, and half of the checca sauce. Spoon the mixture into the prepared pan. Arrange the sliced tomatoes in a row over the lentil mixture.
  10. Sprinkle with the remaining 1/2 cup of mozzarella cheese and 2 tablespoons of Parmesan cheese. Dot the top with the remaining 1 tablespoon of butter.
  11. Bake uncovered until the loaf is heated through and the topping is melted and starting to brown, about 30 minutes.
  12. Let cool for 15 minutes. Slice the loaf into 2-inch slices, arrange on plates, and serve with the remaining checca sauce.

Nutrition Facts

Calories476kcal
Protein17.19%
Fat39.45%
Carbs43.36%

Properties

Glycemic Index
100.36
Glycemic Load
17.34
Inflammation Score
-10
Nutrition Score
33.456521894621%

Flavonoids

Catechin
0.08mg
Naringenin
0.14mg
Apigenin
0.01mg
Luteolin
0.18mg
Isorhamnetin
0.67mg
Kaempferol
1.5mg
Myricetin
0.14mg
Quercetin
4.86mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:476.25kcal
23.81%
Fat:21.2g
32.62%
Saturated Fat:8.45g
52.81%
Carbohydrates:52.44g
17.48%
Net Carbohydrates:41.26g
15%
Sugar:5.76g
6.4%
Cholesterol:90.34mg
30.11%
Sodium:565.35mg
24.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.79g
41.58%
Vitamin K:129.18µg
123.03%
Manganese:2.01mg
100.65%
Vitamin A:4811.63IU
96.23%
Folate:196.09µg
49.02%
Fiber:11.19g
44.75%
Phosphorus:407.09mg
40.71%
Vitamin C:31.22mg
37.84%
Magnesium:118.33mg
29.58%
Vitamin B1:0.44mg
29.11%
Calcium:261.47mg
26.15%
Vitamin B6:0.52mg
25.79%
Iron:4.26mg
23.67%
Potassium:802.28mg
22.92%
Zinc:3.4mg
22.65%
Selenium:13.76µg
19.65%
Vitamin B2:0.32mg
18.59%
Copper:0.36mg
18.18%
Vitamin E:2.56mg
17.05%
Vitamin B3:3.1mg
15.52%
Vitamin B5:1.54mg
15.36%
Vitamin B12:0.83µg
13.89%
Vitamin D:0.43µg
2.84%