Discover a creative and delicious way to enjoy cauliflower with these savory, crispy meatballs that are packed with flavor and nutrition. Perfect for those seeking a lighter alternative to traditional meat-based dishes, these cauliflower meatballs are sure to become a family favorite.
Ingredients
Cauliflower Meatballs
US Measurements
- 1.1 lbs (500 g) cauliflower
- 3.5 oz (100 g) cheese, grated
- 1 egg
- Salt and pepper to taste
- Breadcrumbs
- Fresh thyme
- Olive oil for frying
Metric Measurements
- 500 g cauliflower
- 100 g cheese, grated
- 1 egg
- Salt and pepper to taste
- Breadcrumbs
- Fresh thyme
- Olive oil for frying
Herbed Sour Cream
US Measurements
- 14 oz (400 g) low-fat quark
- 7 oz (200 g) crème fraîche
- 1 package frozen herbs
- 2 garlic cloves, finely chopped
- 1 onion, finely diced
- 3 tablespoons vinegar
- 1 tablespoon sugar
- 1 teaspoon salt
- 1/2 teaspoon pepper
Metric Measurements
- 400 g low-fat quark
- 200 g crème fraîche
- 1 package frozen herbs
- 2 garlic cloves, finely chopped
- 1 onion, finely diced
- 45 ml vinegar
- 15 g sugar
- 5 g salt
- 2 g pepper
Step-by-Step Instructions
Cauliflower Meatballs Preparation
- Prepare Cauliflower
- Wash cauliflower and cut into small florets
- Cook in salted water until tender
- Drain and let cool slightly
- Process Cauliflower
- Chop coarsely using an immersion blender or fork
- Avoid making it too fine
- Create Meatball Mixture
- In a large bowl, combine chopped cauliflower
- Add grated cheese, egg, salt, pepper, and thyme
- Mix in breadcrumbs
- Let mixture rest to allow breadcrumbs to absorb moisture
- Form and Cook Meatballs
- Shape mixture into uniform meatballs
- Heat olive oil in a pan
- Fry meatballs on both sides until golden brown
- Optional: Add finely chopped onion for extra flavor
Herbed Sour Cream Preparation
- Combine Ingredients
- In a mixing bowl, combine quark and crème fraîche
- Add frozen herbs
- Mix in finely chopped garlic and diced onion
- Stir in vinegar, sugar, salt, and pepper
- Mix thoroughly until well combined
Nutritional Information
Per Serving (Approximate):
- Calories: 220-250
- Protein: 12-15g
- Carbohydrates: 10-12g
- Fat: 15-18g
- Fiber: 3-4g
Preparation Time: 20 minutes Cooking Time: 15 minutes Total Time: 35 minutes Servings: 4-6
Cooking Tips and Tricks
- Ensure cauliflower is well-drained to prevent soggy meatballs
- Let mixture rest to improve binding
- Use a non-stick pan for easier cooking
- Don’t overcrowd the pan when frying
- Adjust breadcrumbs if mixture is too wet or dry
Variations and Substitutions
- Cheese Options:
- Parmesan
- Cheddar
- Goat cheese
- Gluten-Free Version:
- Use gluten-free breadcrumbs
- Substitute with almond flour
- Vegan Alternative:
- Replace egg with flax egg
- Use nutritional yeast instead of cheese
- Spice It Up:
- Add chili flakes
- Include smoked paprika
Frequently Asked Questions
Q1: Can I bake these meatballs? A: Yes, bake at 400°F (200°C) for 20-25 minutes, turning halfway.
Q2: How do I prevent meatballs from falling apart? A: Ensure proper moisture content and let mixture rest.
Q3: Can I freeze these meatballs? A: Yes, freeze uncooked or cooked between parchment paper.
Q4: What can I serve with these meatballs? A: Green salad, roasted vegetables, or grain side dishes.
Q5: How long can I store the herbed sour cream? A: Refrigerate for up to 3-4 days in an airtight container.
Storage and Make-Ahead Tips
- Refrigeration:
- Meatballs: 3-4 days
- Sour cream: 3-4 days
- Freezing:
- Meatballs: Up to 1 month
- Reheating:
- Oven or air fryer recommended
- Avoid microwave to maintain crispiness
Enjoy these delightful cauliflower meatballs with their creamy, herbed accompaniment!