Vegful Italian meat loaf with cannellini bean mash

This not-so-ordinary Italian-style meat loaf recipe has the added goodness of grated vegetables and is served with a cannellini bean and potato mash, for extra fibre as well as iron.

Serves: 4

Time to make: 55 mins

Hands-on time: 20 mins

Ingredients

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Meat loaf

1 small onion, grated

500g lean beef mince

1 cup (90g) fresh wholegrain breadcrumbs

1 small carrot, scrubbed, grated

1 small courgettezucchiniX, grated

2 tablespoons sun-dried tomato pesto

1 egg, lightly beaten

2 tablespoons chopped flat-leaf parsley

Mash

2 x 400g cans cannellini beans, drained, rinsed

1 large potato, peeled, boiled

½ cup skim milk

1 clove garlic, crushed

4 cups vegetables, steamed, to serve

Instructions

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1 Preheat oven to 180ºC. Line the base and sides of a medium- sized loaf tin with baking paper, overhanging by 2cm on the two long sides.

2 Place meat loaf ingredients in a large bowl and season with freshly ground black pepper. Using clean hands, mix until well combined. Spoon into prepared loaf tin, pressing down firmly.

3 Bake for 25 minutes then remove from oven and drain any excess fat from tin. Return to oven for 10 more minutes or until firm to the touch and meat loaf comes away from sides of tin.

4 Meanwhile, place cannellini beans, potato and milk in a small saucepan over a medium-low heat. Simmer for 5 minutes. Remove from heat. Add garlic. Use a food processor or stick blender to process until smooth. Set aside and keep warm.

5 Remove meat loaf from oven and cool for several minutes before removing from tin (using paper ‘handles’). Cut in thick slices and serve with mash and steamed vegetables.

Variations

Make it gluten free: Use gluten-free varieties of breadcrumbs and pesto.

Nutrition Info (per serve)

Calories 466 cal

Kilojoules 1950 kJ

Protein 45 g

Total fat 14 g

Saturated fat 5 g

Carbohydrates 35 g

Sugar 7 g

Dietary fibre 12 g

Sodium 680 mg

Calcium 220 mg

Iron 9 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.