Zucchini and soy meatballs

Delicious zucchini and soy meatballs - a surprising and healthy recipe

Looking for a tasty and healthy recipe for fasting days or simply to diversify your daily menu? I present to you zucchini and soy meatballs, a savory combination that will delight the taste buds of the whole family. This recipe is not only simple but also quick, and the final result will be a plate full of flavor and color.

Preparation time: 20 minutes
Baking time: 45 minutes
Total time: 65 minutes
Number of servings: 4

Necessary ingredients:

- 400 g soy granules
- 3-4 medium zucchinis
- 1 raw potato
- 1-2 boiled potatoes
- 2 large carrots
- 1 onion
- 4-5 cloves of garlic
- 2 tablespoons of wheat flour
- Dried vegetable mix (I recommend the Sano-Vita brand)
- 1 teaspoon of sweet paprika
- 1/2 teaspoon of baking soda
- 1 teaspoon of wine vinegar
- Salt and pepper to taste
- 2 bay leaves
- Breadcrumbs to coat the meatballs

Chef's tip: Choose young zucchinis, which are more tender and juicy. Also, soy granules can be found in various forms; for this recipe, the schnitzel granules are ideal, but you can also use other types.

Preparing the meatballs:

1. Preparing the soy: Start by boiling the soy granules in a pot of water, adding salt, bay leaves, and a few peppercorns to give them flavor. Let them cook for 15-20 minutes until they become soft. After boiling, drain them well, pressing to remove excess water.

2. The magic grater: Peel the zucchinis and grate them on a fine grater, squeezing well to remove the juice. This will help avoid overly wet meatballs. Similarly, peel the raw potato and carrot, then grate them as well.

3. Chopping the vegetables: Finely chop the onion and crush the garlic. These will add a delicious flavor to the mixture.

4. Mixing the ingredients: In a large bowl, combine all the grated vegetables (zucchini, potato, carrot), boiled soy, onion, and garlic. Add the flour, baking soda (which you extinguish with a teaspoon of vinegar), and season with salt, pepper, and sweet paprika. Mix everything well until you obtain a homogeneous mixture.

5. Forming the meatballs: Wet your hands and form balls from the mixture obtained. Then, roll each ball in breadcrumbs to give them a crispy crust.

6. Baking: Place the meatballs on a baking tray lined with parchment paper and bake them in a preheated oven at 180°C for about 45 minutes or until they become golden and crispy on the outside.

Serving: These meatballs are delicious and warm but can also be enjoyed at room temperature. Serve them with a yogurt sauce with dill and garlic or with a spicy sauce for an extra flavor.

Nutritional information: These meatballs are rich in protein due to the soy and contain plenty of vitamins from the vegetables. They are also low in calories, making them an excellent option for those who want to maintain a healthy lifestyle.

Possible variations: You can add other vegetables, such as bell peppers or spinach, to obtain even more colorful meatballs. Also, if you want a more intense flavor, try adding spices like cumin or coriander.

Frequently asked questions:

1. Can I use pre-cooked soy?
Yes, if you have pre-cooked soy, you can use it, but make sure it is well drained.

2. What can I use instead of breadcrumbs?
You can use ground oats for a gluten-free option or chopped nuts for a different texture.

3. How can I store the meatballs?
They can be stored in an airtight container in the refrigerator for 2-3 days or can be frozen for later consumption.

4. What can I serve the meatballs with?
These meatballs pair perfectly with a fresh salad or alongside a side of rice or quinoa.

This zucchini and soy meatball recipe is not only a healthy choice but also an opportunity to explore new flavors and textures in the kitchen. So, let's get cooking! I wish you good luck and bon appétit!