Vegetable balls: the recipe for a tasty and light dish

ingredients
  • large zucchini
    1

  • potatoes
    3-4
    • 899 kcal

  • big carrot


    1
  • Onion
    1/2
    • 29 kcal

  • Tofu
    120 grams
    • 76 kcal

  • Breadcrumbs


    to taste
    • 0 kcal
  • mint
    1 tuft
    • 0 kcal

  • Extra virgin olive oil
    to taste
    • 0 kcal

  • salt


    to taste
    • 21 kcal

Calories refer to 100 grams of product

the Vegetable dumplings are a tasty alternative to classic meatballs, ideal for those following a vegan diet Where vegetarian, or just for those who want something lighter but just as tempting. In our version, they are composed of zucchini, carrots and potatoes, to which we add tofu, a kind of “vegetable cheese” obtained from yellow soybeans. Once shaped into balls the size of a walnut and passed through breadcrumbs, they are drizzled with a drizzle of oil and then oven-baked: the end result are exquisite croquettes, golden on the outside and soft on the inside, perfect for serving appetizers Where second course suitable for everyone, even omnivorous friends. Find out how to do it by following our easy step-by-step instructions.

How to prepare meatballs with vegetables

Vegetable dumplings

Boil the potatoes in salted boiling water for about 30 minutes, until very soft (1). Drain and remove the skin.

Vegetable dumplings

Collect the potatoes in a bowl and mash them with a potato masher until mashed (2).

Vegetable dumplings

Wash the vegetables, cut them into large pieces (3) then cook them in a pan with the chopped onion and a drizzle of oil. Season with salt.

Vegetable dumplings

Transfer the vegetables to a bowl, add the tofu (4) and mix with a hand blender.

Vegetable dumplings

Pour the vegetable cream into the bowl with the potatoes (5), stir in 3-4 tablespoons of breadcrumbs and knead until the mixture is firm but soft.

Vegetable dumplings

Scented with chopped mint (6).

Vegetable dumplings

Form small balls, the size of a walnut, and pass them in the breadcrumbs (7).

Vegetable dumplings

Arrange the meatballs in a pan, lined with a sheet of baking paper, grease them with a drizzle of oil (8) and bake them at 220 ° C for about 20 minutes, or in any case until that they are golden.

Vegetable dumplings

After the cooking time, take the meatballs out of the oven, transfer them to a serving dish and serve (9).

Advice

If you want to make your meatballs more golden and crispy, activate the last 5 minutes of cooking oven rack. Alternatively, you can cook them in a frying pan nonstick with a drizzle of oil or, for an even tastier version, you can fry them in boiling peanut oil.

If the compound is found to be too soft and difficult to work with, adjust the consistency with a little breadcrumbs or add 1 egg.

For a pleasant crispy note, add a handful of sunflower seeds to the mixture or pass the meatballs in breadcrumbs, mixed with white and black sesame seeds.

Prepare your meatballs with different vegetables each time, also depending on the season and what you have in the refrigerator. You can add peas, peppers, bouquets of broccoli, mushrooms, cauliflower, pumpkin … You can use a ready-made side dish, the leftovers from the day before: it is indeed an excellent recipe for recycling.

You can enrich the vegetable balls with Provolone, scamorza, mozzarella or with a soft cheese, to make them thinner and even tastier. You can also replace the tofu with a few ricotta with cow’s milk, for a vegetarian version.

If you wish, you can accompany your vegetable patties with a crushed fresh tomato, a yogurt sauce or an avocado mayonnaise.

storage

You can save the vegetable balls for 2 days in the refrigerator, in a special airtight container. You can also freeze them for 1-2 months.

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