Lean or vegan cauliflower meatballs are unusual and delicious. You can serve these meatballs as a second course, stewed in tomato or white sauce, garnished with mashed potatoes, rice or pasta. You can also use vegan meatballs as an addition to lean soup.
It is necessary
- cauliflower - 100 g
- zucchini - 50 g
- potatoes - 150 g
- sesame seeds - 4 tablespoons
- flour - 1 tablespoon
- bread crumbs - 3 - 4 tablespoons
- salt, spices - to taste
- vegetable oil - 2 - 3 tablespoons
Instructions
Step 1
First you need to prepare vegetables. All of them are used raw and only after the formation of meatballs are heat treated.
Step 2
Peel and grate potatoes. There is no need to rinse it out or squeeze out excess moisture.
Grate the zucchini here on a fine grater. If the vegetable is young, there is no need to peel it; if the zucchini is old, with large hard seeds and tough skin, it will have to be peeled.
Chop the cauliflower inflorescences with a finely sharp knife and add to the vegetable mixture.
Step 3
Place the white sesame seeds in a coffee grinder and grind. Then put in a blender bowl and pour in 400 ml of cold water. Whisk with a blender and strain. Pour the liquid into a separate jar, as the resulting sesame milk is a valuable food in itself, and in addition, it can be used to make a vegan or lean white dairy-based sauce.
Step 4
Place the remaining cake in a bowl with prepared vegetables. Salt the mixture to your liking, add spices. These can be dry herbs such as oregano, or ground spices. Ground coriander, nutmeg, fenugreek go well with vegetables. Or use any other spices of your choice.
Step 5
Add wheat flour. This component is needed here to bind pieces of vegetables so that the meatballs do not fall apart during the cooking process. You need very little flour, no more than one tablespoon. Mix the resulting composition well so that the flour penetrates between all the pieces, mixing with the vegetable juice.
Step 6
Pour the breadcrumbs into a plate separately. Heat 2 to 3 tablespoons of oil in a skillet. Take half a tablespoon of the vegetable mixture each, sculpt a ball with your hands and roll in breadcrumbs.
Step 7
Fry on all sides over the lowest heat, covering the pan with a lid. Or you can bake meatballs in the oven. In this case, place the prepared meatballs on a greased baking sheet and cook in the oven at 220 degrees for about 20 minutes or until golden brown.
Step 8
Lean cauliflower meatballs prepared in this way can be added to a bowl of soup just before serving, or put in a saucepan, pour over tomato or white sauce and simmer for 2-3 minutes.
A side dish for stewed meatballs in a sauce can be boiled potatoes, sliced or crushed in mashed potatoes, boiled rice or any pasta.
