Zucchini Meatballs with Oatmeal: Healthier and Tastier than Meat!
Zucchini meatballs are a fantastic way to incorporate more vegetables into your diet. Zucchini is low in calories but rich in vitamins A and C, potassium, and antioxidants. When combined with carrots, potatoes, and protein-packed oatmeal, these meatballs provide a balanced, wholesome meal. The addition of cheese, eggs, and herbs creates a flavorful blend that is both light and satisfying. The use of oatmeal instead of breadcrumbs not only boosts the fiber content but also makes these meatballs more nutritious and filling.
Ingredients
- 1 zucchini (about 350 grams, grated)
- 1 carrot (grated)
- 2 eggs
- 100 grams of cheese (such as feta, parmesan, or mozzarella, grated)
- Parsley (finely chopped, about a handful)
- 1 potato (grated)
- 1 clove of garlic (minced)
- Salt (to taste)
- Black pepper (to taste)
- 1 teaspoon Herbes de Provence
- Paprika (to taste, optional)
- 4 tablespoons oatmeal (about 40 grams, ground to a fine consistency)
- 2 tablespoons flour (for coating the meatballs)
- Olive oil (for frying)
For the Sauce:
- 2 tablespoons sour cream or yogurt
- 1 tablespoon mayonnaise
- Dill (finely chopped, about a teaspoon)
- 1 teaspoon dried garlic
- 1 teaspoon smoked paprika powder
Step-by-Step Preparation of Zucchini Meatballs with Oatmeal
Step 1: Grate and Drain the Zucchini
- Grate the Zucchini: Start by grating the zucchini using a medium-sized grater. Place the grated zucchini in a colander and sprinkle it with a pinch of salt. Let it sit for about 15 minutes. The salt will draw out the excess moisture, which is crucial for achieving the perfect texture in the meatballs.
- Drain and Squeeze: After 15 minutes, squeeze out the excess water from the zucchini using your hands or a clean kitchen towel. This step ensures that the meatballs won’t be too soggy and will hold their shape during cooking.
Step 2: Mix the Ingredients
- Combine Vegetables and Seasonings: In a large mixing bowl, add the drained zucchini, grated carrot, and grated potato. Mix in the minced garlic, chopped parsley, and grated cheese.
- Add Eggs and Seasonings: Crack the eggs into the bowl and stir to combine. Season the mixture with salt, black pepper, Herbes de Provence, and a dash of paprika for added flavor.
- Incorporate the Oatmeal: Grind the oatmeal in a blender or food processor until it reaches a fine consistency. Add the ground oatmeal to the mixture and stir well. Let the mixture rest for about 15 minutes to allow the oatmeal to absorb some of the moisture and thicken the mixture.
Step 3: Form and Fry the Meatballs
- Shape the Meatballs: Once the mixture has rested, use your hands to form small meatballs, about the size of a walnut. The mixture might be slightly sticky, so wet your hands occasionally to make shaping easier.
- Coat with Flour: Lightly roll each meatball in flour to coat. This step gives the meatballs a nice crispy exterior when fried.
- Fry the Meatballs: Heat a generous amount of olive oil in a large non-stick pan over medium heat. Fry the meatballs in batches, making sure not to overcrowd the pan. Cook each meatball for about 4-5 minutes on each side, or until they are golden brown and cooked through. Place the cooked meatballs on a paper towel-lined plate to absorb any excess oil.
Step 4: Prepare the Sauce
- Mix the Sauce Ingredients: In a small bowl, combine 2 tablespoons of sour cream or yogurt with 1 tablespoon of mayonnaise. Add the chopped dill, dried garlic, and smoked paprika powder. Stir well to combine all the ingredients.
- Serve: Serve the zucchini meatballs warm with the sauce on the side for dipping. The sauce adds a creamy, tangy contrast that complements the savory, herby flavor of the meatballs perfectly.
Serving Suggestions
These zucchini meatballs with oatmeal are incredibly versatile. They can be served as a main dish accompanied by a fresh salad, or as an appetizer or snack on their own. They also make a great addition to pasta dishes, wraps, or even on top of rice for a more substantial meal.
Nutritional Information (Per Serving, Based on 20 Meatballs)
- Calories: 60 kcal
- Protein: 3 grams
- Fat: 3 grams
- Carbohydrates: 6 grams
- Fiber: 1 gram
- Sugar: 1 gram
- Sodium: 90 mg
Conclusion
These zucchini meatballs with oatmeal are a delicious, healthy, and easy-to-make alternative to traditional meatballs. They’re loaded with fresh vegetables, aromatic herbs, and wholesome oats, making them not only tasty but also incredibly nourishing. The combination of flavors and textures, along with the creamy dill sauce, makes this dish a delightful treat that the whole family will love. Whether you’re looking to cut down on meat, add more veggies to your diet, or simply try something new, this recipe is a must-try. Enjoy your meal!