If you’re looking for a flavorful, veggie-packed alternative to traditional meatloaf, this vegetable meatloaf recipe is a fantastic option. Loaded with zucchini, bell pepper, green onions, and oats, it’s a hearty, healthy dish that can be enjoyed as a main course or a nutritious side. This recipe not only brings great taste to your table but also packs in essential nutrients, making it perfect for anyone wanting a satisfying yet wholesome meal. Let’s get cooking!
Ingredients:
- 1 medium zucchini, grated
- 1/2 teaspoon salt (for the zucchini)
- 1 cup (100 g) oatmeal
- 1/2 cup (120 ml) water
- 2 large eggs
- 1/2 bell pepper, finely chopped
- 2 green onions, finely chopped
- Fresh parsley, chopped (about 2 tablespoons)
- 1/2 teaspoon salt (for seasoning the mixture)
- 1 clove of garlic, minced
- Olive oil or vegetable oil (for frying)
Instructions:
- Prepare the Zucchini:
- Grate the zucchini using a box grater and sprinkle with 1/2 teaspoon of salt. Let it sit for about 10 minutes to release excess moisture. Afterward, squeeze the grated zucchini using a clean kitchen towel or paper towel to remove as much water as possible. This will prevent the meatloaf from becoming soggy.
- Soak the Oats:
- In a small bowl, combine the oatmeal and 1/2 cup of water. Let the oats soak for about 5-10 minutes, or until they absorb the water and become slightly softened.
- Prepare the Vegetables:
- Finely chop the bell pepper, green onions, and parsley. Set them aside.
- In a large mixing bowl, beat the eggs and add the minced garlic, chopped bell pepper, green onions, and parsley. Stir well to combine.
- Combine the Ingredients:
- Add the squeezed zucchini and the soaked oatmeal to the egg mixture. Season with 1/2 teaspoon of salt, and stir everything together until well combined. The mixture should be cohesive and slightly sticky.
- Shape the Meatloaf:
- Preheat your oven to 180°C (350°F) and lightly grease a loaf pan or baking dish with a bit of olive or vegetable oil.
- Transfer the vegetable mixture into the prepared pan, pressing it down firmly to ensure it holds its shape. Smooth the top with a spatula.
- Bake the Meatloaf:
- Place the meatloaf in the oven and bake for 35-40 minutes, or until the top is golden brown and the loaf is firm to the touch.
- If you prefer a crispy exterior, you can brush the top of the loaf with a little olive oil halfway through baking.
- Let it Rest and Serve:
- Once baked, remove the vegetable meatloaf from the oven and let it rest for about 10 minutes before slicing. This will help it firm up even more, making it easier to cut.
- Slice and serve warm, either on its own or with a side of your favorite sauce or dip.
Conclusion:
This vegetable meatloaf is not only packed with flavor but also loaded with nutrients, thanks to the zucchini, bell pepper, and oats. The soft texture combined with the freshness of herbs and veggies makes this dish a perfect choice for those looking for a meat-free or lighter option. Serve it alongside a fresh salad or roasted vegetables, and enjoy a delicious, healthy meal that’s sure to satisfy!