Eggplant Meatballs: A Delicious and Healthy Recipe
Are you looking for a delicious and healthy vegetarian recipe that's both satisfying and easy to make? Look no further! This eggplant meatball recipe is packed with flavor and nutrients, making it a perfect option for a weeknight dinner or a special occasion. These flavorful meatballs are surprisingly meaty in texture, and the recipe is easily adaptable to your tastes.
What You'll Need:
This recipe yields approximately 24 meatballs. Adjust quantities as needed.
Ingredients:
- 1 large eggplant (about 1.5 lbs), roughly chopped
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 cup breadcrumbs (panko recommended)
- 1/2 cup grated Parmesan cheese
- 1/4 cup chopped fresh parsley
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional, for a little heat)
- 1 large egg, lightly beaten
- Salt and freshly ground black pepper to taste
- Olive oil for cooking
- Your favorite marinara sauce (homemade or store-bought)
Instructions:
Getting Started:
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper. This will prevent sticking and make cleanup a breeze.
Preparing the Eggplant:
- Roast the eggplant: Spread the chopped eggplant on a baking sheet and roast for 20-25 minutes, or until tender and slightly browned. This step is crucial for removing excess moisture and achieving a better texture in your meatballs. Alternatively, you can salt the eggplant, let it sit for 30 minutes to draw out moisture, then squeeze out excess liquid before proceeding.
Making the Meatballs:
- Combine ingredients: Once the eggplant has cooled slightly, transfer it to a large bowl. Add the onion, garlic, breadcrumbs, Parmesan cheese, parsley, oregano, basil, red pepper flakes (if using), egg, salt, and pepper. Mix well to combine all ingredients thoroughly.
- Form the meatballs: Using your hands, shape the mixture into 1-inch meatballs. Wetting your hands slightly can help prevent the mixture from sticking.
- Bake the meatballs: Place the meatballs on the prepared baking sheet and bake for 20-25 minutes, or until golden brown and cooked through. You can flip them halfway through for even browning.
Serving:
- Simmer in sauce: For extra flavor, gently simmer the baked meatballs in your favorite marinara sauce for 10-15 minutes. This allows the meatballs to absorb the delicious flavors of the sauce.
- Serve: Serve the eggplant meatballs over pasta, rice, polenta, or with a side salad. Garnish with fresh basil or Parmesan cheese.
Tips and Variations:
- Add some vegetables: Feel free to add other vegetables to the mixture, such as finely chopped zucchini, bell peppers, or mushrooms.
- Spice it up: Adjust the amount of red pepper flakes to control the level of spiciness. You could also add a pinch of cayenne pepper for extra heat.
- Make it vegan: Replace the egg with flax eggs (1 tablespoon flaxseed meal mixed with 3 tablespoons water) for a vegan version.
- Freezing: These meatballs freeze beautifully! Cool completely before storing in freezer bags.
This recipe provides a healthy and satisfying alternative to traditional meatballs. Its versatility and deliciousness make it a surefire crowd-pleaser, perfect for meal prepping or impressing dinner guests. Enjoy!
