Prepare to transform your dinner table with a dish that bridges the gap between hearty comfort food and nutritious eating. These Eggplant Meatballs are a culinary revelation that proves vegetables can be just as satisfying as meat. Packed with rich flavors, tender texture, and wholesome ingredients, this recipe is a game-changer for vegetarians and meat-lovers alike. Get ready to fall in love with a meal that’s as delicious as it is nutritious!
Ingredients
For the Eggplant Meatballs
- 2 large eggplants | approximately 800g
- 1 cup breadcrumbs | 120g
- 1 medium onion, finely chopped | 150g
- 3 cloves garlic, minced
- 1/4 cup fresh parsley, chopped | 15g
- 2 large eggs
- Salt and black pepper to taste
- Olive oil for frying
For the Tomato Sauce
- 4 ripe tomatoes, grated | 600g
- 1 medium onion, finely chopped | 150g
- 3 cloves garlic, minced
- 1 teaspoon sugar
- Fresh basil leaves
- Salt and black pepper to taste
- Olive oil
- Optional: Grated yellow cheese for topping
Step-by-Step Instructions
- Prepare the Eggplant:
- Cut eggplants into small cubes and sprinkle with salt.
- Let sit for 30 minutes to release excess moisture.
- Rinse and thoroughly drain the eggplant cubes.
- Cook the Eggplant:
- Heat olive oil in a large pan.
- Fry eggplant cubes until golden brown.
- Transfer to a large mixing bowl and allow to cool completely.
- Make the Meatball Mixture:
- Add chopped onion, minced garlic, parsley, breadcrumbs, and eggs to the cooled eggplant.
- Season with salt and pepper.
- Mix thoroughly until well combined.
- Form the Meatballs:
- Use wet hands to prevent sticking.
- Create small, uniform meatballs from the mixture.
- Fry the Meatballs:
- Heat olive oil in a pan.
- Fry meatballs until golden brown on all sides.
- Drain on kitchen paper to remove excess oil.
- Prepare the Tomato Sauce:
- In the same pan, sauté chopped onion and garlic until soft.
- Add grated tomatoes and simmer.
- Add sugar to balance tomato acidity.
- Season with salt, pepper, and fresh basil.
- Simmer sauce for 10-15 minutes.
- Final Cooking:
- Place meatballs in the tomato sauce.
- Optional: Sprinkle with grated cheese.
- Bake in the oven at 190°C (375°F) for 15 minutes.
- Serve:
- Garnish with fresh parsley.
- Serve warm and enjoy!
Nutritional Information
- Servings: 4-6
- Prep Time: 45 minutes
- Cook Time: 30 minutes
- Total Time: 1 hour 15 minutes
Approximate Nutrition per Serving:
- Calories: 250-300
- Protein: 10g
- Carbohydrates: 25g
- Fat: 15g
Why These Eggplant Meatballs Are a Nutritional Powerhouse
These eggplant meatballs are more than just a delicious meal – they’re a nutritional marvel. Eggplants are low in calories but high in fiber, antioxidants, and essential nutrients. They support heart health, improve digestion, and can help with weight management. The combination of vegetables, eggs, and breadcrumbs creates a protein-rich alternative to traditional meat meatballs.
By using fresh ingredients and minimal processing, this recipe offers a wholesome, nutrient-dense meal that doesn’t compromise on flavor. It’s perfect for those looking to incorporate more plant-based meals into their diet or simply wanting a tasty, healthy dinner option.
Pro Tip: For a gluten-free version, use gluten-free breadcrumbs or almond flour as a substitute.