Vegetarian loaves take the place of a standard meatloaf but with greater flavor and texture and more nutrients. Substitute vegetables and beans of your choice.
1. Preheat oven to 350°F. Lightly coat an 8- x 4-inch loaf pan with cooking spray.
2. In a nonstick frying pan, heat the oil over medium-high heat. Add the garlic and onion and cook for 4 minutes. Add the carrots, zucchini and mushrooms and cook for 8 minutes or until the vegetables are softened.
3. In a food processor, combine the zucchini mixture, chickpeas, beans, breadcrumbs, Parmesan, egg, basil, oregano, salt and pepper. Pulse on and off until finely chopped and well combined. Press into the prepared loaf pan.
4. Bake, uncovered, for about 30 minutes or until a tester inserted in the center of the loaf comes out clean. Let cool slightly, then slice loaf into 8 pieces.
5. Whisk the tomato sauce and milk together in a small saucepan over medium-high heat. Serve drizzled over the sliced loaf.
1 tsp vegetable oil
2 tsp finely chopped garlic
1 cup chopped onion
1/2 cup finely chopped carrots
1 cup chopped zucchini
1 cup chopped mushrooms
1 cup canned chickpeas, drained and rinsed
1 cup canned white kidney beans, drained and rinsed
1/4 cup seasoned dry breadcrumbs
3 Tbsp grated Parmesan cheese
1 tsp dried basil
1/2 tsp dried oregano
pinch of salt and pepper
1/2 cup tomato sauce (or store-bought spaghetti sauce)
1 Tbsp canned evaporated milk (2%) (or regular milk (2% or low-fat))
Nutritional Analysis per Serving
Protein 11 g
Fat 4 g
Saturated Fat 1 g
Carbohydrates 30 g
Cholesterol 55 mg
Sodium 200 mg
Fiber 8 g
Prep Time: 0 minutes
Cook Time: 45 minutes
Make Ahead: Can be made the day before and reheated in a 350°F oven for 10 minutes.
Nutrition Watch: Homemade breadcrumbs are lower in sodium than the store-bought ones, and they have no preservatives. Use bread that has been left out to dry. Do not use stale bread. Bake bread in a 300 °F oven for 15 minutes, until dry. Process in a food processor.