Description
Light, flavorful, and satisfying vegetarian cauliflower meatballs simmered in a rich tomato basil sauce. Perfect for a cozy family dinner or a healthy weeknight meal.
Ingredients
Scale
- 1 small head cauliflower, cut into florets (about 4 cups)
- 1 cup cooked quinoa
- 1/2 cup breadcrumbs (whole wheat or gluten-free)
- 1/4 cup grated Parmesan or nutritional yeast
- 2 cloves garlic, minced
- 1/4 cup finely chopped onion
- 2 tablespoons chopped parsley or basil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs (or 2 tbsp flaxseed meal + 5 tbsp water)
- Olive oil spray for baking
- 2 cups marinara or tomato basil sauce
- Grated Parmesan or vegan topping (optional)
- Fresh basil or parsley, chopped
Instructions
- Preheat oven to 400°F (200°C). Steam cauliflower florets for 5–6 minutes until tender. Drain and pat dry.
- Pulse cauliflower in a food processor until finely chopped. Transfer to a bowl and mix with quinoa, breadcrumbs, cheese or nutritional yeast, garlic, onion, herbs, Italian seasoning, salt, and pepper.
- Add eggs or flaxseed mixture and combine until firm enough to shape. Roll into 1-inch balls and place on a parchment-lined baking sheet.
- Spray lightly with olive oil and bake 25–30 minutes, turning halfway through, until golden-brown.
- Warm marinara sauce in a skillet and simmer meatballs for 5 minutes.
- Serve topped with Parmesan or vegan topping and fresh herbs over pasta, in subs, or as appetizers.
Notes
For best results, drain cauliflower thoroughly to avoid soggy meatballs. Do not overmix; chill mixture if too soft. These can be made ahead and freeze well for up to 3 months.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baked
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 serving
- Calories: 180
- Sugar: 5g
- Sodium: 420mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 4g
- Protein: 8g
- Cholesterol: 55mg
Keywords: cauliflower meatballs, vegetarian, quinoa, healthy dinner, meatless recipe