Vegetable Meatballs Recipe (Polpette di Verdure)
Category: Main Course
Serves: 20
If you’re looking for a delicious and nutritious dish that both kids and adults will love, these vegetable meatballs are the perfect choice. Packed with fresh vegetables, grated Parmesan, and a subtle hint of garlic and nutmeg, they make for an excellent side dish or a satisfying vegetarian main course. Let’s take you through the steps to make these irresistible vegetable meatballs!
Ingredients
| Ingredient | Quantity |
|---|---|
| Potatoes | 350g |
| Carrots | 160g |
| Green peas | 160g |
| Zucchini | 150g |
| Red onions | ½ |
| Parmesan cheese (DOP) | 100g |
| Eggs | 55g |
| Garlic | 1 clove |
| Fresh parsley | 1 handful |
| Extra virgin olive oil | As needed |
| Nutmeg | As needed |
| Black pepper | As needed |
| Fine salt | As needed |
| Breadcrumbs | As needed |
| Peanut oil (for frying) | As needed |
Instructions
Step 1: Prepare the Potatoes
To begin making these vegetable meatballs, start by preparing the potatoes. Place a large pot of salted cold water on the stove and add the potatoes (make sure they’re well-washed). Bring to a boil and cook the potatoes for about 30-40 minutes until tender. Once they’re cooked through, peel them while still warm. Then, use a potato masher or a ricer to mash the potatoes until smooth, placing the mashed potatoes into a large mixing bowl.
Step 2: Prepare the Vegetables
Next, chop the vegetables. Peel and finely chop the onion. Peel the carrots and cut them into small cubes, about ½ cm in size. Do the same with the zucchini. Crush the garlic clove with the side of a knife.
Step 3: Sauté the Vegetables
In a large frying pan, heat a little extra virgin olive oil and add the smashed garlic clove. Let the garlic infuse the oil for a minute or two. Then, add the chopped onion and cook for about 2 minutes until softened. Add the diced carrots and cook for another minute. After that, add the peas and zucchini to the pan. Season with salt and pepper. Continue cooking for about 10 minutes, ensuring that the vegetables stay slightly crunchy. Remove the pan from the heat and let the vegetable mixture cool down to room temperature.
Step 4: Mix the Ingredients
Once the vegetables have cooled, return to the bowl of mashed potatoes. Add the grated Parmesan cheese and mix well. Season with salt, pepper, and a pinch of nutmeg for flavor. Now, incorporate the cooled vegetables and freshly chopped parsley into the mixture, stirring everything together thoroughly until well combined.
Step 5: Shape the Meatballs
Now it’s time to form the meatballs! Wet your hands slightly to prevent the mixture from sticking. Take about 50g of the mixture and roll it into a ball. Place the formed meatball onto a tray lined with parchment paper. Continue shaping the rest of the mixture into meatballs, until all of them are done.
Step 6: Coat the Meatballs
In one bowl, whisk the eggs. In another bowl, place the breadcrumbs. Dip each meatball first into the egg, ensuring it is fully coated, and then roll it in the breadcrumbs to cover completely. Place the breaded meatballs back onto the tray.
Step 7: Fry the Meatballs
Heat peanut oil in a large frying pan over medium-high heat. Once the oil reaches 180°C (350°F), carefully add a few meatballs at a time, frying them until golden brown and crispy on all sides. This should take around 4-5 minutes per batch. Be sure not to overcrowd the pan to ensure the meatballs cook evenly.
Step 8: Drain and Serve
Once the meatballs are golden and crisp, remove them from the pan and drain them on paper towels to absorb any excess oil. Sprinkle with a little extra salt while they are still hot for extra flavor.
Step 9: Enjoy
These vegetable meatballs are best served hot, straight out of the frying pan. They make a perfect accompaniment to a light salad or a flavorful tomato sauce, but they are just as delicious on their own, served with a dipping sauce of your choice.
Nutritional Information (per serving – approx. 1 meatball)
| Nutrient | Amount |
|---|---|
| Calories | 90 kcal |
| Protein | 3g |
| Carbohydrates | 10g |
| Fiber | 1g |
| Fat | 5g |
| Saturated Fat | 1g |
| Cholesterol | 40mg |
| Sodium | 200mg |
| Potassium | 250mg |
| Vitamin A | 15% of daily value |
| Vitamin C | 20% of daily value |
| Calcium | 8% of daily value |
| Iron | 6% of daily value |
These vegetable meatballs not only taste amazing but are also a healthy alternative to traditional meatballs, offering a good dose of vitamins and fiber from the vegetables. Whether you’re making them for a family dinner, a party, or as a fun dish for kids, these crispy, golden vegetable meatballs will be a hit. Enjoy!
