Sticky baked meatloaf with avocado and black bean salsa

Treat yourself to a tantalizingly gooey baked meatloaf that’s not only nutritious but also incredibly flavorful. Our recipe contains lean ground turkey and protein-rich quinoa, making it a healthy choice for the whole family. Topped with a delicious sticky onion glaze, this meatloaf is guaranteed to become an instant favorite. To take this dish to the next level, serve it alongside a refreshing and zesty avocado and black bean salsa. Packed with nutrients and bursting with flavor, this delicious dinner will leave everyone completely satisfied.

Ingredients

  • 1 tbsp rapeseed oil, plus some for greasing
  • 2 large onions, halved and thinly sliced
  • 4 large garlic cloves, grated
  • 1 teaspoon allspice or spice mix
  • 1 ½ tsp fennel seeds
  • 2 tbsp smoked paprika powder
  • 2 tbsp tomato paste
  • 50g quinoa
  • 160g grated carrot
  • 1 teaspoon dried oregano
  • ½ tsp ground cumin
  • 400g pack of minced turkey leg and breast meat
  • 1 large egg
  • 1 tsp black treacle
  • 400g black beans, drained
  • 1 small red onion, finely chopped
  • 1 avocado, finely chopped
  • 2 tomatoes, finely chopped
  • ½ small package fresh coriander, chopped
  • 1 red chili pepper, deseeded and finely chopped (optional)
  • Juice 1 lime

Preparation steps

  1. Preheat the oven to 180°C/160°C fan/gas 4.
  2. Grease a deep 500 g loaf tin and line it with baking paper.
  3. Heat the oil in a large, non-stick frying pan.
  4. Add the onions and cook for 10 minutes, stirring occasionally, until golden brown.
  5. Stir in the garlic and spices, toast over the heat for 3 minutes, then add the puree.
  6. For the topping, place half in a small bowl.
  7. Add the quinoa and 4 tablespoons of water to the pan and cook for 2 minutes.
  8. Transfer to a bowl, let cool for 5 minutes, then add carrot, oregano, cumin, ground turkey and egg.
  9. Season with black pepper and mix well.
  10. Pour into the greased tin and bake uncovered for 35 minutes until the mixture is firm.
  11. Meanwhile, combine all salsa ingredients in a serving bowl.
  12. Add 3 tablespoons water to the remaining onion mixture with the black treacle.
  13. When the meatloaf is ready, carefully turn it out of the pan onto a shallow ovenproof dish.
  14. Spread the onion mixture over it.
  15. Return to the oven and bake for another 10 minutes.
  16. Cut into slices and serve with the salsa.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
425 13g 3g 31g 15g 14g 33g 0.6g

Equipment and tools

To make this Sticky Baked Meatloaf with Avocado and Black Bean Salsa, you will need the following equipment and tools:

  • Large mixing bowl
  • frying pan
  • baking pan
  • grater
  • Sharp knife
  • cutting board
  • measuring spoon
  • measuring cup
  • spatula
  • Oven

Allergen information

This recipe contains the following allergens:

  • egg

Storage and leftovers

After cooking the sticky baked meatloaf, you can store the leftovers in the refrigerator for up to 3 days. Make sure you store them in an airtight container before storing.

The Health Benefits of Sticky Baked Meatloaf with Avocado and Black Bean Salsa

When it comes to healthy and tasty meals, it’s hard to beat the combination of sticky baked meatloaf with avocado and black bean salsa. Packed with nutrient-dense ingredients, this recipe not only satisfies your taste buds but also offers numerous health benefits.

1. Canola oil

The recipe calls for canola oil, which is a great source of heart-healthy monounsaturated fats. These fats are associated with lower cholesterol levels and a lower risk of heart disease.

2. Onions and garlic

Using onions and garlic adds more than just flavor to this dish. Both ingredients contain antioxidants that help fight inflammation and boost the immune system.

3. Allspice and fennel seeds

In addition to adding a fragrant aroma, allspice and fennel seeds also offer potential health benefits. Allspice is known for its antioxidant properties, while fennel seeds have been used for centuries for their digestive and anti-inflammatory effects.

4. Quinoa, carrot and black beans

Quinoa, a gluten-free grain, is full of protein, fiber and essential nutrients. Combined with grated carrots and black beans, this recipe becomes a nutritional powerhouse that offers a good balance of carbohydrates, protein and fiber.

5. Ground turkey leg and breast

Turkey meat is a lean source of protein that is lower in saturated fat compared to beef or pork. Choosing lean meats can help reduce the risk of heart disease and aid weight management.

6. Avocado

Avocado is a nutrient-dense fruit rich in heart-healthy monounsaturated fats, vitamins and minerals. It also gives the salsa a creamy consistency, making it a delicious accompaniment to meatloaf.

7. Tomatoes and fresh coriander

Tomatoes are an excellent source of vitamins A and C as well as the antioxidant lycopene. Fresh coriander provides a special taste and is known for its detoxifying and digestive effects.

8. Lime juice

Adding lime juice not only enhances the flavor but also provides a vitamin C boost. Vitamin C is important for a healthy immune system and helps with iron absorption.

By incorporating these ingredients into your diet with this Sticky Baked Meatloaf with Avocado and Black Bean Salsa, you can enjoy a delicious meal while reaping the numerous health benefits.

You might also like