Beans add fiber and protein to meatloaf. I exploit about one can of beans per 1lb of meatloaf. My favourite beans to use are black, however any will work.
Rice, bulgur, quinoa, or different grains are an effective way to put together a bigger meatloaf with out including extra meat. It additionally will increase fiber, protein, and different vitamins.
Most of the time, I’ll swap the breadcrumbs for no matter grain I’m utilizing. However, have in mind, grains can take away from the moisture and end in a dry meatloaf. You also can use rolled oats rather than breadcrumbs.
Depending on the recipe, I wouldn’t add greater than ½ – 1 cup of grains. My favourite grain (which isn’t a grain) to add is quinoa. It blends in properly with any floor meat and provides a number of fiber and protein.
To meatloaf, you may add spinach, kale, peppers, onion, carrots, celery, and just about any vegetable below the solar.
Spinach, kale, and different leafy greens might be roughly chopped and thrown in uncooked.
Peppers, onions, celery, and different “heartier” greens I like to sautéed first in olive oil earlier than mixing right into a meatloaf recipe. I discover that hearty greens don’t get sufficient time to cook dinner all the way in which in case you don’t sauté in a skillet first. If you want crunchy veggies, then, by all means, combine them into the meatloaf uncooked.
Carrots I truly grate after which add to the meatloaf combine uncooked. They cook dinner this fashion completely.
Experiment with a bunch of various greens and see which of them you want finest.
All of the above
Don’t really feel restricted when making ready a wholesome meatloaf recipe. You can add as many meatloaf mix-ins as you need.
As I mentioned, you’re good so long as the combination has sufficient moisture and you may form a loaf.