Zucchini Zoodles with Mushroom Meatballs
Description
Zucchini Zoodles with Mushroom Meatballs is a delightful fusion dish that brings together the fresh flavors of zucchini noodles (also known as zoodles) and hearty, savory mushroom meatballs. The zucchini acts as a healthy, gluten-free alternative to traditional pasta, providing a unique texture and a subtle flavor that pairs beautifully with the rich, spiced mushroom meatball sauce. This one-pot meal is full of flavor, bursting with tangy, aromatic sauce, and topped with flavorful meatballs made from mushrooms and kala chana (brown chickpeas). Ideal for a wholesome, vegan main course, this dish is an exciting way to enjoy a nutritious, satisfying meal.
Cuisine: Fusion
Course: Main Course
Diet: Vegan, Gluten-Free
Ingredients
Zucchini Noodles
| Ingredient | Quantity |
|---|---|
| Green zucchini | 1 |
| Extra Virgin Olive Oil | ½ tablespoon |
| Salt and Pepper | To taste |
| Lemon juice | To taste |
Sauce Ingredients
| Ingredient | Quantity |
|---|---|
| Extra Virgin Olive Oil | 1 tablespoon |
| Garlic | 2 cloves, minced |
| Tomatoes | 4, blanched and chopped |
| Basil leaves | 1 sprig |
| Dried oregano | 1 tablespoon |
| Cumin powder (Jeera) | 1 teaspoon |
| Honey | 1 teaspoon |
| Red Chilli powder | 1 teaspoon, to taste |
| Button mushrooms | ½ cup, quartered |
| Salt and Pepper | To taste |
Mushroom Meatballs Ingredients
| Ingredient | Quantity |
|---|---|
| Button mushrooms | 2 cups, finely chopped |
| Garlic | 4 cloves, minced |
| Onion | 1, diced |
| Whole Wheat Bread crumbs | ½ cup |
| Whole Wheat Flour | 3 tablespoons |
| Kala Chana (Brown Chickpeas) | 1 cup, soaked and boiled |
| Salt and Pepper | To taste |
| Dried oregano | 2 sprigs (or 1 tbsp dried) |
| Dried Thyme Leaves | 2 sprigs (or 1 tbsp dried) |
| Basil leaves | 2 sprigs, chopped (or 1 tbsp dried) |
| Parsley leaves | 2 sprigs, chopped |
| Cumin seeds (Jeera) | 1 teaspoon |
| Extra Virgin Olive Oil | 1 tablespoon |
Allergen Information
- Contains: Gluten (from whole wheat bread crumbs and flour).
- May contain: Traces of soy or other allergens, depending on the specific brand of ingredients used.
Dietary Preferences
- Vegan: This dish is entirely plant-based, featuring healthy plant-based proteins from mushrooms and chickpeas, alongside nutrient-rich zucchini noodles.
- Gluten-Free Option: Replace the whole wheat breadcrumbs with gluten-free breadcrumbs or oats to cater to a gluten-free diet.
Preparation Instructions
-
Prepare the Zucchini Zoodles
Begin by prepping the zucchini for the zoodles. Wash the zucchini thoroughly, then chop off both ends. Use a spiralizer to create long, thin strands of zucchini. If you don’t have a spiralizer, use a sharp knife to slice the zucchini lengthwise into thin strips and then cut them into long julienne pieces. Toss the zoodles with a teaspoon of olive oil, a squeeze of fresh lemon juice, salt, and pepper. Set aside to allow the flavors to mingle. -
Make the Sauce
In a pan, heat 1 tablespoon of extra virgin olive oil over medium heat. Add the minced garlic and sauté for a minute until fragrant. Next, add the chopped tomatoes, and cook for 5-7 minutes until they break down and form a rich sauce. Add the basil leaves, dried oregano, cumin powder, honey, and red chili powder. Stir well and let it simmer for another 5 minutes. Add the quartered button mushrooms and cook for another 5-10 minutes until they soften and release their moisture. Season with salt and pepper to taste. Once the sauce is ready, set it aside. -
Prepare the Mushroom Meatballs
In a large bowl, combine the finely chopped button mushrooms, minced garlic, diced onion, bread crumbs, whole wheat flour, and boiled kala chana. Add the dried oregano, thyme leaves, chopped basil, parsley, cumin seeds, salt, and pepper. Mix well until all the ingredients come together to form a thick dough. Use your hands to shape the mixture into small meatballs, about 1-1½ inches in diameter. -
Cook the Meatballs
Heat 1 tablespoon of olive oil in a skillet over medium heat. Carefully place the mushroom meatballs in the pan, cooking them in batches if necessary. Fry for 3-5 minutes on each side until golden brown and crispy. Remove them from the pan and set them aside on a plate. -
Assemble the Dish
Once the meatballs are cooked, add them to the prepared sauce. Let them simmer in the sauce for about 5 minutes to soak up the flavors. Meanwhile, in another pan, heat the zucchini zoodles over low heat, just enough to warm them through. Do not overcook, as you want to preserve their crunchiness. -
Serve
To serve, place a generous portion of the zucchini zoodles onto each plate and top them with the mushroom meatball sauce. Garnish with fresh parsley or basil for an added burst of freshness. Enjoy!
Nutritional Information (Per Serving)
- Calories: 350-400 kcal (depending on specific ingredient quantities used)
- Carbohydrates: 45g
- Protein: 12g
- Fat: 18g
- Fiber: 8g
- Sugar: 7g
Conclusion
Zucchini Zoodles with Mushroom Meatballs is a unique, healthy, and satisfying fusion dish that combines the best of plant-based ingredients. The zoodles provide a light, refreshing base while the flavorful mushroom meatballs and tangy sauce create a comforting, savory topping. Ideal for those following a vegan or gluten-free diet, this recipe brings together fresh ingredients in a delicious and wholesome way, perfect for a wholesome main course that is both flavorful and nutritious.
