Vegetable meatballs

Delicious Vegetable Meatballs with Yogurt Sauce - A Simple and Healthy Recipe

If you're looking for a quick, healthy, and flavorful recipe, look no further! Vegetable meatballs are the perfect choice for a light meal, packed with nutrients and flavor. These little delights are excellent as an appetizer or a main course, and serving them with a yogurt, garlic, and dill sauce transforms them into an unforgettable culinary experience.

A Little Story about Meatballs

Vegetable meatballs have a rich history, being prepared in many corners of the world over time. They have evolved from simple combinations of vegetables and flour to sophisticated dishes that can include a variety of spices and sauces. This recipe is the perfect inspiration to showcase your creativity in the kitchen and experiment with your favorite ingredients.

Preparation Time

- Preparation time: 15 minutes
- Cooking time: 20 minutes
- Total time: 35 minutes
- Servings: 15 meatballs

Ingredients

- 1 zucchini (about 250 g, can be frozen)
- 1 large potato (about 200 g)
- 1 large carrot (about 150 g)
- 1 egg
- 3 tablespoons of flour (heaped)
- 1 cup of breadcrumbs
- Salt and pepper, to taste
- 1 green onion, finely chopped
- 1 handful of fresh parsley, chopped
- Oil for frying (or alternatively, olive oil for baking)

Step-by-Step Instructions

Step 1: Preparing the Vegetables

1. Thawing the Zucchini: If using frozen zucchini, thaw it and place it in a sieve to drain excess water. This step is essential to avoid a too-wet mixture.

2. Boiling the Potato and Carrot: Peel the potato and carrot, then cut them into cubes. Boil them in salted water for about 15 minutes or until soft. Drain the water and let them cool.

Step 2: Preparing the Mixture

3. Grating the Vegetables: Once the potatoes and carrots have cooled, grate them on a large grater. This will add a pleasant texture to the meatballs.

4. Mixing the Ingredients: In a large bowl, combine the drained zucchini, grated potato and carrot, green onion, and chopped parsley. Mix well.

5. Adding the Eggs and Flour: Beat the egg with a little salt and add it to the mixture, along with the 3 tablespoons of flour. Mix everything until you get a smooth paste. Season with salt and pepper to taste.

Step 3: Shaping and Cooking the Meatballs

6. Shaping the Meatballs: Wet your hands with water and shape the meatballs to your desired size (about 4 cm in diameter). You can make them smaller for a snack or larger for a main course.

7. Dipping in Breadcrumbs: Coat each meatball in breadcrumbs, ensuring they are evenly covered.

8. Frying or Baking:
- Frying: In a pan, heat the oil over medium heat. Add the meatballs and fry for about 3-4 minutes on each side or until golden and crispy.
- Baking: Preheat the oven to 220°C. Place the meatballs on a baking sheet lined with parchment paper and bake for 20-25 minutes, turning them once, until golden brown.

Step 4: Preparing the Sauce

9. Yogurt Sauce: In a small bowl, combine the yogurt with 1-2 crushed garlic cloves and chopped fresh dill. Season with salt and pepper to taste. This sauce will add a fresh and flavorful note to your meatballs.

Serving Suggestions

Vegetable meatballs are served hot, alongside the yogurt sauce. You can add a fresh vegetable salad or mashed potatoes for a delicious lunch or dinner. You can also try serving them with homemade ketchup for a more classic option.

Nutritional Benefits

These meatballs are not only delicious but also healthy! Here are some nutritional benefits:

- Zucchini is rich in vitamins A and C, fiber, and antioxidants.
- Carrots provide beta-carotene, beneficial for vision and the immune system.
- Potatoes offer complex carbohydrates that will give you energy.
- Parsley is an excellent source of vitamin K, vitamin C, and iron.

In total, a serving of meatballs provides approximately 150 calories, depending on the cooking method chosen.

Variations and Tips

- Adding Spices: You can add spices like cumin or paprika to enhance the flavor of the meatballs.
- Trying with Other Vegetables: Replace the zucchini with spinach or broccoli for a different variation. Experiment with whatever vegetables you have on hand!
- Vegan Meatballs: For a vegan option, replace the egg with 2-3 tablespoons of mashed potatoes or flaxseeds (1 tablespoon of flaxseeds mixed with 3 tablespoons of water).

Frequently Asked Questions

1. Can I freeze the meatballs?
Yes, you can freeze the raw or fried meatballs, depending on your preferences. Make sure to package them well to avoid freezer burn.

2. What is the best way to reheat them?
I recommend reheating them in the oven at 180°C for 15 minutes or in a pan over low heat with a little oil.

3. Can I use other types of flour?
Absolutely! You can use whole wheat flour, almond flour, or other gluten-free options, depending on your dietary preferences.

Vegetable meatballs are not only a simple and delicious recipe but also an excellent way to introduce more vegetables into your diet. So gather your ingredients and let's cook together!