CAULIFLOWER-QUINOA PLANT-BASED ‘MEATBALLS’ IN COCONUT CURRY SAUCE

I have been on a roll with these cauliflower ‘meatballs.’ This recipe was inspired by May I Have That Recipe and I am all-in. Next up will be little appy size meatballs with a toothpick and a side of Romanesco sauce. Stay tuned!

 

Serves 3-4

CAULIFLOWER-QUINOA ‘MEATBALLS’

2 cups cauliflower rice

1 cup cooked quinoa, room temperature

1/4 to 1/2 cup fresh chopped herbs (cilantro, basil, parsley)

1/2 cup gluten-free or paleo flour

2 eggs, beaten*

2 teaspoons extra virgin olive oil or coconut oil

1/8 teaspoon salt

¼ organic Ceylon ground cinnamon

¼ teaspoon smoked Spanish-style paprika

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1 to 2 tablespoons coconut oil or olive oil (to brown the meatless cauliflower balls)

*To make these meatless meatballs vegan, replace each egg for 1 tbsp ground flax seeds + 3 tbsp water.  Mix ground flax and water well and let sit for 5 minutes before adding to mixture.

Recipe adapted from:  May I Have That Recipe: https://mayihavethatrecipe.com/cauliflower-quinoa-meatless-meatballs-coconut-turmeric-sauce/

 

COCONUT CURRY SAUCE

1 package (5 to 6 medium to large) shiitake mushrooms, sliced

1 can (15 oz) garbanzo beans

1 to 2 (15 oz) cans full fat coconut milk

1/2 cup English peas, preferably fresh, though frozen work, too

1” fresh ginger root, grated

Several shakes of curry powder

Optional: 1 cup vegetable broth, water, or an additional cup of coconut milk

Handful of baby greens (spinach, chard, kale)

Chopped fresh cilantro for garnish

Sliced lemon or lime for garnish


MAKE IT

1. Combine all the meatball ingredients (except for the oil to brown the meatballs) in a large bowl. Set aside.

3. Prepare the sauce: In a large skillet, heat 1 teaspoon olive or coconut oil over medium-low heat. Add the ginger and cook over medium heat until fragrant, about 2 minutes. Add one can of coconut milk, shiitakes, garbanzo beans, curry powder, and Aleppo pepper.  Heat over medium-high heat and then lower to a simmer.

4. Prepare the meatballs: form evenly sized balls, and arrange in a single on a parchment-lined baking sheet. For larger meatballs, the yield will be 12 to 15 balls. For smaller meatballs, the yield is 20 to 22.

5. Brown the meatballs, heat the oil in a large non-stick pan over medium-high heat, and working in batches, place the meatballs in a single layer with an inch between each meatball. Cook over medium heat, 2-3 minutes per side, the larger may require 1 to 2 minutes longer.

6. To Serve: Divide the vegetables and sauce amongst the bowls, and top with the ‘meatballs.’ Garnish with cilantro and sliced lemon or lime.

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ITALIAN-STYLE CAULIFLOWER-QUINOA ‘MEATBALLS’ OVER ZUCCHINI NOODLES WITH MARINARA SAUCE

Last night I was craving a bowl of pasta with meatballs and sauce (well, maybe not the meat part, but you get the idea). Something oh-so-comforting and delicious that was high on flavor, nutrition, and that peculiar satisfaction only an Italian meal with sauce can deliver. High fives were all around the table after one bite, and it was light enough that we all had room for a chocolately little dessert. Buon appetito!

 

Serves 2-3

MEATBALLS’ 

2 cups cauliflower rice

1 cup cooked quinoa, room temperature

1/4 cup fresh chopped herbs such as basil, parsley, and/or oregano

Optional: I clove garlic, minced

1/2 cup gluten-free or paleo flour

2 eggs, beaten*

2 teaspoons extra virgin olive oil

1/8 teaspoon salt

1 teaspoon Italian seasoning (if you prefer a stronger flavor profile)

2 tablespoons nutritional yeast or grated Parmesan

1to 2 tablespoons olive oil (to brown the meatless cauliflower balls)

*To make these meatless meatballs vegan, replace each egg for 1 tbsp ground flax seeds + 3 tbsp water.  Mix ground flax and water well and let sit for 5 minutes before adding to mixture.


ZUCCHINI NOODLES

3 to 4 medium zucchini, “zoodled,” or 1 to 2 packages of prepared zoodles

1 garlic clove, mined

1 tablespoon olive oil


SUPER EASY SAUCE

1 large jar of Rao’s or Lidia’s Sauce (my favorite New York sauces – I know, they are not organic…my “cheats”).

If you and your crew like sauce as much as I do, you might want to pick up a second jar, or add 15 oz can of fire roasted diced tomatoes (Muir Glen’s is good) to the Rao’s or Lidia’s (sorry, Rao + Lidia…).

 

GARNISH

Fresh basil leaves, chiffonade, or just the baby leaves sprinkled on top

Shaved Parmesan, or a dusting of nutritional yeast if you prefer dairy-free

MAKE IT

1. Combine all the meatball ingredients (except for the oil to brown the meatballs) in a large bowl. Set aside.

2. Prepare the ‘meatballs:’ Form evenly sized balls, and arrange in a single layer on a parchment-lined baking sheet. For larger meatballs, the yield will be 12 to 15 balls. For smaller, hors d’oeuvres size balls, the yield is 20 to 22.

3. Heat the Sauce: In a medium sauce pan, heat the large jar of sauce with the fire roasted tomatoes over medium heat. Turn down the heat once it starts bubbling. 

4. Brown the ‘meatballs:’ Heat the oil in a non-stick pan over medium-high heat, and working in batches, place the meatballs in a single layer with an inch between each meatball. Cook over medium heat, 2-3 minutes per side, the larger may require 1 to 2 minutes longer.

5. Sauté the zucchini noodles: Heat a little olive oil over medium-high heat, and sauté for 2 to 3 minutes, or until al dente.

6. To serve: Divide the zucchini noodles between plates, top with sauce, a few “meatballs,” and a little garnish of fresh basil. You can also add shaved parmigiana reggiano or nutritional yeast.


Copyright 2018 Lisa Roberts Hurd/FOOD.BODY.SOUL.

 

Italian-Style Cauliflower-Quinoa ‘Meatballs’ over Zucchini Noodles with Marinara Sauce

Italian-Style Cauliflower-Quinoa ‘Meatballs’ over Zucchini Noodles with Marinara Sauce