Transform your dinner table with these incredibly flavorful eggplant meatballs that perfectly capture the essence of Mediterranean cuisine. These golden, crispy delights offer all the satisfaction of traditional meatballs while being completely vegetarian. The combination of tender eggplant, aromatic herbs, and a perfect crispy exterior creates a dish that will have everyone asking for seconds.
Ingredients
- 2 large eggplants (about 1 kg / 2.2 lbs)
- 2 garlic cloves, minced
- 2 tablespoons olive oil (30 ml)
- 2 slices of bread (about 60g / 2 oz)
- 50 ml fresh milk (1/4 cup)
- Salt to taste
- Black pepper to taste
- Red pepper flakes to taste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 2 large eggs
- 1/2 bunch fresh parsley, finely chopped (about 30g / 1 oz)
Instructions
Step 1: Prepare the Eggplant Dice the eggplants into small cubes and place them in a large bowl. Cover with salted water and let soak for 30 minutes to remove any bitterness. Drain thoroughly and pat completely dry with paper towels.
Step 2: Cook the Eggplant Heat 1 tablespoon of olive oil in a large pan over medium heat. Add the diced eggplant and cook for 10 minutes, stirring occasionally, until tender and lightly golden. Add the minced garlic and cook for another minute until fragrant. Remove from heat and let cool completely.
Step 3: Prepare the Bread Mixture In a small bowl, soak the bread slices in fresh milk until completely softened. Squeeze out excess milk and crumble the bread into small pieces.
Step 4: Make the Meatball Mixture In a large mixing bowl, combine the cooled eggplant mixture, crumbled bread, eggs, chopped parsley, oregano, basil, salt, black pepper, and red pepper flakes. Mix thoroughly until the mixture holds together well.
Step 5: Shape the Meatballs With wet hands to prevent sticking, form the mixture into walnut-sized balls, approximately 20-24 meatballs total.
Step 6: Cook the Meatballs Heat the remaining tablespoon of olive oil in a large skillet over medium-high heat. Fry the meatballs in batches, turning carefully to brown all sides, about 4-5 minutes per side until golden brown and crispy.
Step 7: Serve Transfer to a serving plate and serve immediately while hot. Garnish with fresh parsley and serve with lemon wedges or your favorite dipping sauce.
Time and Serving Information
Prep Time: 45 minutes (including soaking time) Cook Time: 20 minutes Total Time: 1 hour 5 minutes Servings: 4-6 people Yield: 20-24 meatballs
Nutrition Information (per serving)
- Calories: 185
- Protein: 7g
- Carbohydrates: 18g
- Fat: 8g
- Fiber: 6g
- Sodium: 280mg
Why This Recipe is Good for You
These Mediterranean eggplant meatballs are a nutritional powerhouse that delivers exceptional health benefits. Eggplants are rich in antioxidants, particularly nasunin, which helps protect brain cells from damage and supports cognitive function. The high fiber content promotes digestive health and helps maintain stable blood sugar levels.
This recipe provides a substantial amount of plant-based protein while being significantly lower in calories and saturated fat compared to traditional meat meatballs. The olive oil contributes heart-healthy monounsaturated fats, while the herbs and garlic offer anti-inflammatory properties and immune system support.
The eggs provide complete protein and essential amino acids, making this dish satisfying and nutritionally complete. By choosing this vegetarian alternative, you’re supporting sustainable eating practices while enjoying a delicious meal that’s suitable for various dietary preferences including vegetarian and Mediterranean diets.