These Vegetable Meatballs in Sauce are a great option if you want a filling, tasty meal that mimics the pleasure of traditional Italian cooking without the meat! Tender meatballs cooked in a rich tomato sauce, stuffed with nutrient-dense veggies, fragrant herbs, and a hint of Parmesan, provide a filling supper for both meat eaters and vegetarians.
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**Preparation Time:** 30 minutes
**Cooking Time:** 25-30 minutes
**Total Time:** 55-60 minutes
**Servings:** 4
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**Ingredients:**
**For the Meatballs:**
– 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
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**Step-by-Step Cooking Instructions:**
**1. 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.*
**2. 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.
**3. 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.
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**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.
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**Nutritional Information:**
*(Per Serving – Approximate)*
– Calories: 250
– Total Fat: 12g
– Carbohydrates: 28g
– Protein: 9g
– Fiber: 4g
– Sodium: 350mg
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**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.
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**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.
Enjoy these delicious and wholesome Vegetable Meatballs in Sauce—a perfect vegetarian comfort food!