Vegetable Meatballs in Sauce: A Delightful Italian-Inspired Vegetarian Comfort Food
If you’re looking for a hearty, flavorful dish that brings the comfort of classic Italian cuisine without the meat, these Vegetable Meatballs in Sauce are a perfect choice! Packed with nutrient-rich vegetables, aromatic herbs, and a touch of Parmesan, these tender meatballs are simmered in a rich tomato sauce, making them a satisfying meal for vegetarians and meat-lovers alike.
Preparation Time: 30 minutes
Cooking Time: 25-30 minutes
Total Time: 55-60 minutes
Servings: 4
Ingredients:
2 medium zucchinis (about 10.5 oz or 300g)
1 medium carrot (3.5 oz or 100g)
½ cup round grain rice
1 large egg
Salt to taste
Freshly ground black pepper to taste
1 clove garlic, finely chopped
1 small dried onion, finely chopped
50g grated Parmesan cheese
2 tablespoons chopped fresh parsley (optional)
2 tablespoons breadcrumbs (if needed)
For the Sauce
1⅔ cups (400ml) tomato puree
1 clove garlic
2 tablespoons extra virgin olive oil
Salt to taste
Black pepper to taste
Fresh basil leaves to taste
Step-by-Step Cooking Instructions
Preparing the Rice and Vegetables
Cook the Rice:
Bring a pot of salted water to a boil
Cook the rice according to package instructions (typically 15-18 minutes)
Drain thoroughly and allow to cool completely
Prepare the Vegetables:
Wash zucchinis and carrots thoroughly
Using a fine grater, grate the zucchinis into a bowl
Repeat the process with the carrots
Place grated vegetables in a colander
Gently press with your hands or a spoon to remove excess moisture
This crucial step ensures compact meatballs that won’t fall apart during cooking
Making the Meatball Mixture
Combine Ingredients:
In a large mixing bowl, combine:
Cooled rice
Grated and squeezed vegetables
Egg
Half of the finely chopped garlic
Finely chopped onion
Grated Parmesan cheese
Salt and pepper to taste
Chopped parsley (if using)
Mix and Adjust:
Mix ingredients vigorously until smooth
If the mixture is too soft, add 1-2 tablespoons of breadcrumbs
With slightly moistened hands, form meatballs about 4-5 cm in diameter
Place formed meatballs on a plate
Cooking the Meatballs in Sauce
Brown the Meatballs:
Heat 2 tablespoons of extra virgin olive oil in a large pan over medium heat
Carefully place meatballs in the pan
Brown on all sides for about 5 minutes, turning gently to maintain shape
Prepare the Sauce:
Add remaining chopped garlic to the pan
Pour in tomato puree
Season with salt and pepper
Optional: Add 1 teaspoon of sugar to balance tomato acidity
Simmer:
Lower heat and partially cover the pan
Cook meatballs in sauce for 15-20 minutes on low heat
Stir very gently to prevent breaking the meatballs
Final Touches:
Add fresh basil leaves, torn by hand
Let basil infuse for one minute
Turn off heat
Serving Suggestions
Serve the vegetable meatballs piping hot, generously covered in sauce. Garnish with fresh basil leaves and, if desired, sprinkle with additional freshly grated Parmesan cheese.
Nutritional Information
Per Serving (approximately):
Calories: 250
Total Fat: 12g
Carbohydrates: 28g
Protein: 9g
Fiber: 4g
Sodium: 350mg
Expert Cooking Tips
Moisture Management: Removing excess water from vegetables is crucial for meatball consistency
Gentle Handling: Use a light touch when forming and turning meatballs to prevent crumbling
Flavor Enhancement: Fresh herbs can dramatically improve the taste
Breadcrumb Trick: Keep breadcrumbs on hand to adjust mixture consistency
Sauce Balancing: A touch of sugar can soften tomato sauce’s acidity
Variations and Substitutions
Gluten-Free Option: Use gluten-free breadcrumbs and verify Parmesan cheese
Vegan Adaptation: Replace egg with flax egg, use nutritional yeast instead of Parmesan
Grain Alternatives: Substitute rice with quinoa or cauliflower rice
Spice It Up: Add red pepper flakes or smoked paprika to the mixture
Cheese Variations: Experiment with different hard cheeses like Pecorino Romano
Frequently Asked Questions
Q1: Can I freeze these vegetable meatballs?
A: Yes! Store in an airtight container for up to 3 months. Thaw in refrigerator and reheat gently in sauce.
Q2: Are these meatballs suitable for meal prep?
A: Absolutely! They keep well in the refrigerator for 3-4 days and taste even better the next day.
Q3: Can I bake instead of pan-fry the meatballs?
A: Yes, bake at 375°F (190°C) for about 20-25 minutes, turning once halfway through.
Q4: What can I serve with these vegetable meatballs?
A: Great with pasta, crusty bread, polenta, or a fresh green salad.
Q5: How can I make the meatballs more protein-rich?
A: Add cooked lentils, chickpea flour, or plant-based protein powder to the mixture.
Storage and Make-Ahead Tips
Refrigeration: Store in an airtight container for 3-4 days
Freezing: Freeze for up to 3 months
Reheating: Gently warm in sauce over low heat
Prep Ahead: Prepare meatball mixture a day in advance and cook when ready
Enjoy this delightful journey into vegetarian comfort food that proves plant-based cooking can be just as comforting, flavorful, and satisfying as traditional recipes!, finely chopped
½ cup (1.8 oz or 50g) grated Parmesan cheese
2 tablespoons chopped fresh parsley (optional)
2 tablespoons breadcrumbs (if needed)
Metric Measurements
2 medium courgettes (about 300g)
1 medium carrot (100g)
100g round grain rice
1 large egg
Salt to taste
Freshly ground black pepper to taste
1 clove garlic, finely chopped
1 small dried onion