Zucchini and soy meatballs

Zucchini and soy meatballs – a healthy, flavorful, and easy-to-make recipe, perfect for a quick family meal or dinner with friends. These meatballs are not only delicious but also an excellent way to incorporate vegetables into your daily diet, and the combination of zucchini and soy offers incredible texture and taste.

Preparation time: 30 minutes
Cooking time: 15 minutes
Total time: 45 minutes
Servings: 4

Ingredients needed

- 500 g zucchini (about 2-3 medium zucchinis)
- 2 large carrots
- 1 medium onion
- 2 cloves of garlic (or, for a more intense flavor, 2 small heads)
- 100 g soy granules
- 2 large eggs
- Salt and pepper, to taste
- 1/2 teaspoon dried thyme
- 1 bunch of fresh dill, finely chopped
- 2 cups of flour (for coating the meatballs)
- 1 cup of breadcrumbs (for a crispy crust)
- Oil for frying (preferably sunflower or olive oil)
- Baby spinach (for serving)
- Balsamic vinegar (to drizzle on the salad)

Preparation of the meatballs

1. Preparing the ingredients:
Start by washing the zucchinis well, then peel them. Grate them finely using a large grater, and then place them in a clean kitchen towel to squeeze out the excess water. This step is essential to remove excess moisture, which can make the mixture too wet.

2. Grating the vegetables:
Peel the carrots and grate them just like the zucchinis. Finely chop the onion and crush the garlic. These vegetables will add extra flavor and texture to your meatballs.

3. Preparing the soy:
Boil the soy granules in water for 5 minutes, then drain them well. This step not only rehydrates the soy but also improves its texture, making it more pleasant to taste.

4. Mixing the composition:
In a large bowl, combine the grated zucchinis, carrots, onion, garlic, drained soy granules, dill, eggs, salt, pepper, and thyme. Mix everything well until you get a homogeneous mixture. Gradually add the breadcrumbs, stirring continuously to help bind the ingredients.

5. Forming the meatballs:
Place the flour on a large plate. Using a spoon, take some of the mixture and form meatballs. Lightly coat them in flour to give them a crispy crust after frying.

6. Frying the meatballs:
In a deep skillet, pour in the oil and let it heat up. Fry the meatballs on both sides until they turn golden and crispy, about 3-4 minutes on each side. Remove them onto a paper towel to absorb excess oil.

7. Serving:
Arrange the meatballs on a platter and serve them with a fresh baby spinach salad, drizzled with a little balsamic vinegar. This combination offers a delicious contrast between the rich flavors of the meatballs and the freshness of the salad.

Helpful tips

- Ingredient variations: You can add other vegetables to the mixture, such as bell peppers or mushrooms, to diversify the flavor. You can also replace soy with crumbled tofu for a vegan version.
- Spices: Experiment with different spices, such as paprika, curry, or chili flakes, for a more exotic taste.
- Freezing: These meatballs freeze very well. After frying, let them cool, then place them in freezer bags. When you want to consume them, you can fry them directly from the freezer.
- Drink pairings: These meatballs pair wonderfully with Greek yogurt or tzatziki sauce, as well as with a vitamin-rich green smoothie.

Nutritional benefits

These meatballs are a healthy choice, rich in fiber from vegetables and protein from soy. Zucchini is low in calories, with only 17 calories per 100 g, and carrots provide a boost of vitamin A. Soy is an excellent source of plant-based protein, and dill adds not only a fresh taste but also antioxidants.

Frequently asked questions

1. Can I use frozen zucchini?
Yes, it’s a good option, but make sure they are well-thawed and squeezed to remove excess water.

2. What can I use instead of soy?
You can use tofu or even cooked quinoa for a different variant.

3. How can I make the meatballs less greasy?
You can opt for an oven cooking method, brushing the meatballs with a bit of oil and baking them at 180°C for 20-25 minutes.

Personal note

This zucchini and soy meatball recipe is one of my favorites, evoking childhood memories when my mother often made them on weekends. I love serving them with a fresh salad and yogurt sauce, but honestly, you can enjoy them plain, as they are so tasty that you don’t need many accompaniments!

I wish you good cooking and hope you enjoy these meatballs as much as I do!