Soy meatballs with zucchini

Delicious Soy and Zucchini Meatballs Recipe – a healthy, tasty dish perfect for fasting days. These meatballs are not only a vegetarian option but also an excellent source of protein thanks to the nutritional yeast flakes and soy granules. Cooking these meatballs will reveal a wonderful combination of flavors and textures, ideal for delighting your taste buds. Let’s see how we can prepare this treat step by step!

Preparation time: 15 minutes
Baking time: 20 minutes
Total time: 35 minutes
Servings: 4

Ingredients:
- 100 g soy granules
- 1 small zucchini
- 1 tablespoon fresh dill, chopped
- 1 large onion
- 2 garlic cloves
- 30 g nutritional yeast flakes
- Salt and pepper to taste

Step 1: Preparing the Ingredients
For the best results, choosing the right ingredients is essential. Soy granules are rich in protein, and nutritional yeast flakes not only add extra nutrition but also provide a pleasant umami flavor. Make sure the zucchini is fresh; it will add moisture and a nice texture to your meatballs.

1. Boiling the soy granules: Place the soy granules in a pot with cold water and add a pinch of salt. Bring to a boil and let simmer for about 15 minutes until they become soft. After boiling, drain them well and let them cool.

2. Preparing the zucchini: Peel the zucchini and grate it using a fine grater. Sprinkle a little salt over the grated zucchini and let it sit for a few minutes to remove excess water. After it has released some water, squeeze it well to achieve a more homogeneous mixture.

3. Grating the onion: Grate the onion using a fine grater and prepare the garlic for crushing. These ingredients will add a delicious flavor to the meatballs.

Step 2: Combining the Ingredients
In a large bowl, add the drained soy granules, grated and squeezed zucchini, grated onion, crushed garlic, and chopped dill. Add the nutritional yeast flakes, salt, and pepper to taste.

1. Mixing the composition: Use a spatula or even your hands to mix the ingredients well. It’s important to achieve a homogeneous mixture so that the meatballs hold together nicely.

Step 3: Shaping and Baking the Meatballs
1. Preheating the oven: Before shaping the meatballs, preheat your oven to 180 degrees Celsius.

2. Shaping the meatballs: With wet hands, form small meatballs from the mixture. You can make medium-sized or smaller meatballs according to your preference.

3. Placing on the tray: Line a baking tray with parchment paper and place the shaped meatballs on it. Make sure they are spaced apart to allow for even baking.

4. Baking: Place the tray in the preheated oven and bake the meatballs for 20 minutes or until they are lightly browned. It’s important to keep an eye on them to avoid over-drying.

Step 4: Serving
Once the meatballs are ready, remove the tray from the oven and let them cool slightly. Then, place them on a serving platter and serve warm. These meatballs are excellent served with a fresh vegetable salad or a soy yogurt dip, which will perfectly complement them.

Helpful Tips:
- Variations: You can add other grated vegetables, such as carrots or broccoli, to give your meatballs a fresh and diverse touch.
- Spices: Experiment with various spices like smoked paprika, cumin, or basil to customize the flavor of the meatballs.
- Consistency: If the mixture is too wet, you can add a bit of oat flour or breadcrumbs to help bind the ingredients.

Nutritional Benefits
These soy and zucchini meatballs are not only delicious but also very healthy. Soy granules are an excellent source of plant-based protein, while zucchini provides vitamins, minerals, and antioxidants. Nutritional yeast flakes are rich in B vitamins, contributing to a healthy metabolism.

Frequently Asked Questions
- Can I use other types of vegetables? Yes, you can experiment with various vegetables like carrots or pumpkin to achieve a different texture and flavor.
- Can the meatballs be frozen? Yes, the meatballs can be frozen before baking. Make sure to place them in an airtight container, and you can bake them directly from the freezer later.
- How can I make the meatballs spicier? Add some chopped chili pepper or chili flakes to the mixture to add a spicy kick.

Delicious Pairings
These meatballs pair perfectly with a quinoa salad or sweet potato puree. You can also serve them alongside a refreshing fruit drink or green tea, which will perfectly complement the meal.

In conclusion, soy and zucchini meatballs are an excellent choice for any meal, offering a perfect combination of flavor, texture, and nutritional benefits. Whether you serve them for lunch or dinner, these meatballs are sure to bring joy to your table. Enjoy your meal!