Vegetarian Meatballs along with Arrabiata sauce and some whole wheat spaghetti makes a healthy filling dinner. Especially for vegetarians who are trying to increase the intake of protein in the diet. It is very important to balance the dinner plate, so there are fewer carbs and more proteins. This recipe fits in the healthy meal plan very well.
Being vegetarians the protein options are less. Actually, there are many ingredients packed with protein, but we still have to discover interesting recipes using them. I have discovered few new ideas for a meal, that are full of nourishment and it’s been few days, I am following the high protein diet. And if you too are trying to follow any particular diet these may be of help.
Warm, Savory, Tender on the inside, Firm/crisp with a crust on the outside, herb-infused, Simple to make, Satisfying, & PERFECT Vegetarian Meatballs are served with pasta and homemade arrabbiata sauce. I don’t want to give you a list of ingredients that you will need to buy before making a healthy meal, so these vegetarian meatballs are made only using ingredients that are regularly kept in my pantry.
. Sometimes the vegetarian version of meatballs gets a little bread-like in texture. I really wanted to avoid that texture, so decided to use kidney beans. The already-cooked kidney beans don’t absorb any further moisture, so they help the inside of the meatballs stay moist.
Also, they are an awesome source of iron, manganese, folate, phosphorus, potassium, and magnesium. Kidney beans nutrition is packed with dietary fiber, starch, antioxidants and phenolic acids.
. Adding ground nuts gives a bite and richness to the meatball.
. The ingredients are pulsed together, but not completely pureed. This allows the gluten to form around little pockets of the other ingredients so that instead of having a uniform texture throughout the inside of the meatball, there’s some textural variation.
. I have added a 1/2 a cup of leftover brown rice. For an extra boost of flavor, cook your brown rice in veggie broth.
. When it comes to the cooking method, I’ve done all kinds of testing, and I’ll tell you that my favorite method is to pan-fry them (on a nonstick pan with a little drizzle of cooking oil) until brown and crisp.
. BUT, if pan-frying isn’t your thing, I’ve also done this 100 % in the oven with pretty darn good results. You obviously don’t get the crispy, crunchy outside crust, but you still get a really great meatball.
. I’ve gotta say, I’m completely in love with this recipe. These vegan meatballs have been fantastic simmered in classic red, arrabbiata sauce, or just eaten on their own with a little ketchup for a lazy dinner.
. I have also replaced my regular pasta to whole grain pasta. It’s Natural and rich in protein, this pasta is an ideal choice for a meal. In fact, I have stopped using regular pasta at home completely, since a long time. This work well and you are free of stressful guilt later. Leonardo Whole Wheat Pasta Spaghetti Ristoranti, 500g
1 cup of boiled kidney beans
1/2 large onion, roughly chopped (about 1/3 cup)
1 clove garlic, peeled
1/2th cup walnuts + almonds + cashew nuts (mixed)
1/2 cup old-fashioned oats
1 cup cooked brown rice
Daawat Brown Basmati Rice, 1kg, Jar
1 tablespoon soy sauce
2 teaspoons chili powder
A hand full of chopped coriander
Salt to taste
Additional spices, if desired
Borges Pasta Sauce, Arrabiata, 300g
1 teaspoon olive oil
1 cup chopped onion
4 cloves garlic, minced
1 tablespoon white sugar
1 tablespoon chopped fresh basil
1 teaspoon crushed red pepper flakes
2 tablespoons tomato paste
Safa Tomato Paste, 800g
1 tablespoon lemon juice
1/2 teaspoon Italian seasoning
1/4 teaspoon ground black pepper
2 cups diced tomatoes
2 tablespoons chopped fresh parsley
In a food processor, pulse together the boiled kidney beans, onion, garlic, nuts, and oats until it forms a coarse meal about the texture of wet breadcrumb. Don’t overmix. You should still see a few small chunks.
Transfer the mixture to a large mixing bowl, and add the cooked rice, soy sauce, salt, chopped coriander, chilly powder and any additional spices you’re using. Stir until well-mixed.
If you like a meatball with a smoother texture, transfer half of the mixture back into the food processor, and pulse until very smooth and pasty—add back to the other half of mixture and stir well to combine.
Heat a couple of tablespoons of oil in a large skillet over medium heat. Form the meatball mixture into 1” balls and fry in skillet until golden brown on all sides—about 10 minutes total. Don’t overcrowd the pan—you’ll probably want to work in 2-3 batches.
Heat oil in a saucepan over medium heat. Saute onion and garlic in oil for 5 minutes. Stir in sugar, basil, crushed red pepper, tomato paste, lemon juice, Italian seasoning, black pepper, and tomatoes; bring to a boil. Reduce heat to medium, and simmer uncovered about 15 minutes.
Stir in parsley. Ladle over the hot cooked pasta of your choice.
Assemble the dish with cooked pasta, and hot meatballs along with the flavourful sauce.
Tip: If you want to skip pan-frying, you can just put the formed meatballs directly on the baking sheet and bake for 15-20 minutes, or until golden brown and firm.
Add these meatballs to your sauce right before serving. The longer they swim around in the sauce, the more tender they become.