Il Cucinologo
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Cauliflower Meatballs

17/11/2023

Cauliflower meatballs are a versatile and tasty dish, which can also be adapted for those following a vegetarian or vegan diet. Here is a simple and quick recipe for you to prepare delicious Italian-style cauliflower meatballs.

Ingredients

  • 1 medium cauliflower
  • 1 egg (or vegan substitute such as ground flaxseeds mixed with water)
  • 2-3 tablespoons of grated cheese (Parmesan or Pecorino, or a vegan alternative)
  • Breadcrumbs, as needed to obtain a moldable mixture
  • Salt and pepper, to taste
  • Chopped parsley, to taste
  • 1 clove of garlic, minced (optional)
  • Oil for frying or for baking

Preparation

  1. Clean the cauliflower, divide it into florets and cook them in boiling salted water until they are tender, but not mushy.
  2. Drain the florets from the water and let them cool. When they are at room temperature, finely chop them with a knife or use a food processor.
  3. In a large bowl, mix the chopped cauliflower with the egg (or substitute), the grated cheese, the parsley, the garlic (if using), salt and pepper until you obtain a homogeneous mixture.
  4. Add the breadcrumbs a little at a time until the dough becomes solid enough to form meatballs. If the mixture is too wet, add more breadcrumbs.
  5. Shape the meatballs with your hands and, if you want a lighter cooking, place them on a baking tray lined with parchment paper and bake in a preheated oven at 200 °C for about 20-25 minutes, turning them halfway through cooking, until they become golden and crispy.
  6. Alternatively, for a more traditional version, you can fry the meatballs in plenty of oil until they are golden and crispy on all sides.

Fun Facts

Cauliflower meatballs can be a great way to get children to eat vegetables or to make a vegetable-based dish more interesting. Cauliflower is a very versatile vegetable rich in nutrients, as well as being a good source of fiber. In Italy, cauliflower is used in many preparations, from soups to salads, and in this case as a base for inviting vegetarian meatballs.

Serve the cauliflower meatballs hot, perhaps with a fresh tomato sauce or accompanied by light side dishes. Enjoy your meal!