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    Home » Dinner Recipes

    Super Easy Brown Rice and Veggie Meat Loaf 

    BY: Ben Rayl PUBLISHED: 29 Sep, '14 UPDATED: 13 May, '21 1 Comment

    RecipePrintComments
    5 from 2 votes

    Healthy isn’t the first thing I think of when I think of meatloaf.  I wanted to change that a bit with this recipe and give this meatloaf some nutritional goodness.  The added vegetables give great texture and crunch, and the Greek yoghurt and brown rice do wonders holding everything together.

    Brown rice meatloaf with veggies

    I left off the traditional ketchup topping because I wanted to leave out sugar, but ketchup would be delicious on this meatloaf – maybe with a tablespoon or two of balsamic vinegar mixed in.  I did use the drippings to make a delicious gravy with some butter and flour.  This meatloaf is hearty and incredibly flavorful and really super easy to make.

    Brown rice meatloaf with veggies

    Super Easy Brown Rice and Veggie Meat Loaf 

    Healthy isn’t the first thing I think of when I think of meatloaf.  I wanted to change that a bit with this recipe and give this meatloaf some nutritional goodness.
    5 from 2 votes
    Print Pin Rate Save Saved! Share
    Course: Dinner, Main Dish
    Cuisine: American
    Prep Time: 15 minutes
    Cook Time: 45 minutes
    Total Time: 1 hour
    Servings: 6 servings
    Calories: 510kcal
    Author: Ben Rayl

    Ingredients
     

    • 1 ½ lb ground beef
    • 1 medium white onion - finely chopped
    • 2 cloves garlic - minced
    • 1 green pepper - finely chopped
    • 1 carrot - grated
    • 1 zucchini - grated
    • 1 ½ cup brown rice - coooked
    • ¾ cup greek yoghurt
    • 1 egg - lightly beaten
    • 1 tablespoon soy sauce
    • 2 tablespoon parsley - finely chopped
    • to taste salt and pepper

    Instructions

    • Preheat the oven to 350 F and grease a 9"x5" loaf pan.
    • Put the beef in a large mixing bowl and break it up. Add all of the remaining ingredients and mix together until well combined.
    • Put the beef mixture into the prepared loaf pan and pack down gently. Bake in the oven for about 45 minutes, or until cooked through.

    Nutrition

    Calories: 510kcal | Carbohydrates: 42g | Protein: 28g | Fat: 25g | Saturated Fat: 9g | Trans Fat: 1g | Cholesterol: 109mg | Sodium: 277mg | Potassium: 676mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1991IU | Vitamin C: 26mg | Calcium: 87mg | Iron: 4mg

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      Recipe Rating




    1. Diana

      January 20, 2022 at 12:15 am

      5 stars
      I made a vegan version of this, and it was very tasty! Love packing in extra nutrients. I didn't have quite enough onion, so I added mushroom to make up the volume. Really good!

      Reply

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    Chef Ben Rayl

    Hi, I'm Ben!

    I believe comfort food unites us, and I want to inspire you to cook at home with everyday ingredients. It is easier and takes less time than you think, costs less than eating out, and tastes a million times better.Read More

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