Looking for a delicious and healthy dinner option that’s both satisfying and easy to prepare? Our Zucchini Meatballs with Garlic Sauce is the perfect solution. This dish combines the mild, earthy flavor of zucchinis with the rich, creamy taste of ricotta and Parmesan, all wrapped up in a golden breadcrumb crust. Paired with a flavorful garlic sauce and tender rice, this recipe is not just a meal but an experience. Whether you’re a vegetarian or just looking to add more vegetables to your diet, these zucchini meatballs are a fantastic choice. Let’s dive into the details of how to make this delicious and nutritious dish.
Ingredients
For the Zucchini Meatballs:
- Zucchinis: 2 medium-sized
- Rice: 250g (1 1/4 cups)
- Ricotta Cheese: 200g (7 oz)
- Breadcrumbs: 80g (3/4 cup)
- Grated Parmesan Cheese: 60g (1/2 cup)
- Olive Oil: 4 tbsp (60ml)
- Onion: 1, chopped
- Carrot: 1, grated
- Egg: 1
- Water: 500ml (2 cups) + as needed
- Salt: 1 tsp (5g)
- Herbes de Provence: To taste
- Black Pepper: To taste
For the Garlic Sauce:
- Light Mayonnaise: 50g (3.5 tbsp)
- Greek Yogurt: 50g (3.5 tbsp)
- Garlic: 1 clove, minced
- Chopped Dill: To taste
Nutrition Information
- Servings: 4
- Calories per Serving: 450 kcal
- Protein: 16g
- Carbohydrates: 50g
- Fat: 20g
- Saturated Fat: 6g
- Cholesterol: 70mg
- Sodium: 850mg
- Fiber: 4g
- Sugar: 5g
Step-by-Step Instructions
1. Preparing the Zucchini Meatballs
Grating and Draining the Zucchinis
- Start by grating the zucchinis using a medium grater. Place the grated zucchini into a large bowl.
- Sprinkle 1 teaspoon of salt over the grated zucchini and mix well. Let the mixture sit for 10 minutes. This process will draw out excess moisture from the zucchini.
- After 10 minutes, transfer the zucchini to a clean kitchen towel or cheesecloth. Squeeze out as much moisture as possible. This step is crucial to ensure that your meatballs hold their shape and do not become soggy.
Mixing the Ingredients
- In the bowl with the drained zucchini, add 200g of ricotta cheese, 80g of breadcrumbs, 60g of grated Parmesan cheese, 1 egg, and a generous pinch of Herbes de Provence and black pepper. Mix everything together until well combined.
- The mixture should be firm enough to hold its shape when rolled into balls. If the mixture is too wet, add more breadcrumbs, a tablespoon at a time, until the desired consistency is reached.
Shaping and Baking the Meatballs
- Preheat your oven to 200°C (390°F). Line a baking tray with parchment paper.
- Using your hands, shape the zucchini mixture into small balls, about the size of a golf ball. Place the meatballs onto the prepared baking tray, spacing them evenly apart.
- Brush the tops of the meatballs with a little olive oil to help them brown during baking.
- Bake the meatballs in the preheated oven for 30 minutes or until golden brown and firm to the touch.
2. Cooking the Rice
Rinsing and Sautéing
- While the meatballs are baking, prepare the rice. Begin by rinsing 250g of rice under cold water to remove excess starch. This step helps the rice cook evenly and prevents it from becoming too sticky.
- In a medium-sized saucepan, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and grated carrot to the pan. Sauté for 5-7 minutes, or until the vegetables are softened and translucent.
Cooking the Rice
- Add the rinsed rice to the pan with the sautéed vegetables. Stir well to coat the rice with the oil and vegetables.
- Pour in 500ml of water and add a pinch of salt, black pepper, and additional Herbes de Provence to taste.
- Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 25 minutes, or until the rice is tender and has absorbed all the water.
- Fluff the rice with a fork before serving.
3. Making the Garlic Sauce
Combining Ingredients
- In a small mixing bowl, combine 50g of light mayonnaise, 50g of Greek yogurt, and 1 clove of minced garlic.
- Add chopped dill to taste. Mix everything together until the sauce is smooth and creamy.
- Taste and adjust seasoning if needed. The sauce should have a pleasant garlic flavor with a refreshing tang from the yogurt.
4. Serving the Dish
- Once the zucchini meatballs are cooked, allow them to cool slightly on the baking tray. This resting time helps the meatballs firm up, making them easier to handle.
- Serve the meatballs alongside the cooked rice. Drizzle the garlic sauce over the meatballs or serve it on the side as a dipping sauce.
- Garnish with fresh dill or parsley for an extra touch of flavor and color.
Health Benefits
Zucchini is a low-calorie vegetable packed with essential nutrients like vitamins A and C, potassium, and dietary fiber. Incorporating zucchini into your diet can help boost your immune system, support healthy digestion, and maintain heart health. The combination of ricotta cheese and Parmesan in this recipe provides a good source of protein and calcium, while the rice adds necessary carbohydrates for energy.
Variations
- Gluten-Free Option: Substitute the breadcrumbs with almond flour or gluten-free breadcrumbs to make this recipe suitable for those with gluten sensitivities.
- Extra Vegetables: For added nutrition, consider mixing in some chopped spinach, kale, or grated carrots into the meatball mixture. These vegetables will not only enhance the flavor but also increase the nutrient density of the dish.
- Spice It Up: If you prefer a bit of heat, add a pinch of red pepper flakes or a dash of hot sauce to the meatball mixture or the garlic sauce.
Tips for Success
- Moisture Control: The key to perfect zucchini meatballs is removing as much moisture as possible from the zucchini. This ensures the meatballs are firm and hold their shape during cooking.
- Crispier Meatballs: For an even crispier exterior, place the meatballs under the broiler for the last 2-3 minutes of baking. Keep a close eye on them to prevent burning.
- Make Ahead: These meatballs freeze well, making them a great option for meal prep. Simply shape and bake the meatballs as directed, then allow them to cool completely before freezing. Reheat them in the oven when ready to serve.
Conclusion
This Zucchini Meatballs with Garlic Sauce recipe is not just a healthy dinner option; it’s a versatile dish that can be easily customized to suit your dietary needs and flavor preferences. Whether you’re serving this as a quick weeknight meal or preparing it in advance for busy days, the combination of zucchini, ricotta, and Parmesan offers a satisfying and nutritious choice. With our step-by-step instructions, you’ll be able to create a dish that’s both delicious and nourishing, making it a new favorite in your recipe repertoire.
