Vegetable meatballs: easy, light, tasty!
DNC® | Dietetica e Nutrizione Clinica- 29 gen 2022
- Tempo di lettura: 4 min
Our baked vegetable meatballs are a valid alternative to traditional meatballs but in the light version. Follow our recipe, it's dietetic but very good ... do not be fooled by the fact that it is "light", once you try it you never leave it!
You have no idea how quick this recipe is! You can use the vegetables that you like best and that can be adapted to the tastes of your family, but also try a new taste every time, inserting a part of a new vegetable or create a new personal version each time by choosing to change it completely. Each time the procedure will be the same, but the taste will change according to the availability of vegetables from your shopping and the season!
🍳 PREPARE with DNC® step by step
Step 1: PREPARE THE INGREDIENTS There is no quick recipe without the preparation first of all the necessary !! So first you MUST turn on the oven at 200 ° otherwise you won't eat them anymore ... Prepare boiled potatoes in advance or if you have not managed to prepare them, peel the potatoes and cut them into very small cubes and cook in salted water until soft (not undone ...) You need: 2-3 medium potatoes (better already cooked and peeled) 1 whole egg, 1 egg white 200g of mixed vegetables already cooked, boiled or better sautéed in a pan (or whatever you like best) breadcrumbs or cornmeal (precooked) mixing bowl sheet of parchment paper / baking tray for baking Step 2: START ASSEMBLING..all here Forget the long and complicated procedures .. Follow these simple steps and you will get a spectacular result that will surprise your family or your guests. You can bring this recipe to the table for an aperitif, even cold, with friends or as a delicious side dish to a dish of legumes or meat or fish and prepare it in advance to have an alternative to the usual ready-made salad in the bag for dinner (👎🏻 buuu !!!! 😉) Mash the potatoes well with a fork or the special tool Add 1 egg and 1 egg white (add the yolk to the omelette that you may prepare tomorrow) mix well with a whisk or fork Add the vegetables (at least 200g) and mix again but with a fork Shape into balls or sausages or flattened balls if you want you can pass them in the oven like this (we chose to do this) or for a more crunchy shape you can pass them in breadcrumbs and then arrange them on a baking sheet covered with parchment paper. Before baking for at least 20 minutes at 200 ° a little oil on the surface to get the crust. Use the convection oven. They are a great idea to empty the fridge!
Here are our versions, choose yours or create your favorite .. STRINGY -> POTATOES, CIME DI RAPA, CHILI PEPPER, pieces of cheese, for the "stringy" version or TASTY -> POTATOES, CAULIFLOWER, anchovy paste, capers and dried tomatoes for a "tasty" version SPICY -> POTATOES, SPINACH, ONIONS, CARROTS, spicy paprika or fresh chilli and parsley for the "spicy" version
you can also use a pan of vegetables from the day before or roasted vegetables in the oven or, if you are in a hurry, the frozen vegetable mixes (however, give it a sauce in a pan with garlic, spices and a drizzle of extra virgin olive oil)
Step 3: Single dish saves dinner
Remember that if you increase the portions per person you may need a different base just because you want to make a single dish.
For example, you can use cooked rice or very dry couscous or cooked quinoa or millet instead of potatoes.
In addition to your chosen vegetables, you can include mashed or pureed meat or fish or legumes. In the version with legumes we advise you to add a tablespoon of oat bran to have the binding effect if you do not want to add more egg white or if you really want to replace it to make a totally vegan version🌿
Whichever version you choose can be a valid alternative to a quick toast dinner or the usual bread, ham and salad. Surely the taste will be rewarded ..
The Nutritionist recommends:
Do you need to adapt this recipe to your children's meal? Don't they love vegetables or legumes? You can blend everything (draining well when cooked) and add a little more breadcrumbs or dry bread from the day before. You will see that it will be a nice way to include vegetables on your plate
Are you following YOUR Nutri® Program?
You can add this recipe to the vegetarian ones you have (such as lentil meatballs or legume sauce or even the vegetable burger) and replace it with the evening vegetable side dish. With this recipe you avoid buying the fresh and frozen "vegetable pies" you find at the supermarket! Dr. Ravelli Lia
Dottoressa Ravelli Lia
Resp. DNC®,
creatrice Programma Nutri®
Nutrizionista Sportiva, Dietista Clinica
Spec.Tecn. Assist.
Perfezionata in Nutrizione e Benessere
Perfezionata in Nutrizione e Alimentazione Pediatrica
Perfezionata in Nutrizione Oncologica
Perfezionata in Nutrizione Sportiva
Master in Nutrizione Sportiva
Diplomata in Omeopatia
Esperta in DCA, Fitoterapia, Eubiosi/Benessere Intestinale
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DISCLAIMER The advice provided is a DNC® mini-GUIDE but cannot in any way replace the outpatient visit. Specific Clinical Nutrition is based on the person and his life (work, pathologies, sports, tastes, habits) and cannot be generalized in any way! The treatments described on the site do not represent a precise indication of the results that can be obtained, which may vary from person to person. The dietary and phytotherapeutic advice in the article must be intended for educational purposes only. This information should never replace the personalized advice of a specialist. Therefore, any decision made on the basis of these indications must be understood as personal and according to one's own responsibility.
