Name: Saucy Vegetarian Meatballs
Cook time: 45 min
Total time: 60 min
Ingredients: Olive oil cooking spray; 4 tablespoons extra-virgin olive oil, divided; 2 cups finely chopped cauliflower; 2 cups finely chopped mushrooms; 2 large cloves garlic, finely grated, divided; 1.5 teaspoons Italian seasoning, divided; 0.5 teaspoon salt, divided; 0.25 teaspoon ground pepper; 1 tablespoon tomato paste; 2 cups cooked bulgur; 0.33333334326744 cup grated Parmesan cheese; 1 large egg, beaten; 1 (28 ounce) can no-salt-added crushed tomatoes; 0.5 teaspoon crushed red pepper; 2 tablespoons chopped fresh basil

Saucy Vegetarian Meatballs

Cauliflower, mushrooms, bulgur and seasonings combine to form the base of this healthy vegetarian meatball recipe. A quick homemade tomato-basil sauce replaces the traditional marinara to save sodium. Serve over whole-wheat spaghetti with a green salad.

Carolyn Casner

Updated on June 8, 2018

Cook Time:

45 mins

Additional Time:

15 mins

Total Time:

1 hrs

Servings:

Yield:

4 meatballs & 3/4 cup sauce each

Nutrition Profile:

Low-Calorie High Fiber Vegetarian Nut-Free Soy-Free Healthy Aging Healthy Immunity Healthy Pregnancy

Jump to Nutrition Facts

Ingredients

Olive oil cooking spray
4 tablespoons extra-virgin olive oil, divided
2 cups finely chopped cauliflower
2 cups finely chopped mushrooms
2 large cloves garlic, finely grated, divided
1 ½ teaspoons Italian seasoning, divided
½ teaspoon salt, divided
¼ teaspoon ground pepper
1 tablespoon tomato paste
2 cups cooked bulgur
⅓ cup grated Parmesan cheese
1 large egg, beaten
1 (28 ounce) can no-salt-added crushed tomatoes
½ teaspoon crushed red pepper
2 tablespoons chopped fresh basil

Directions

Preheat oven to 400 degrees F. Coat a large rimmed baking sheet with cooking spray.
Heat 2 tablespoons oil in a large skillet over medium-high heat. Add cauliflower, mushrooms, half the garlic, 3/4 teaspoon Italian seasoning and 1/4 teaspoon each salt and pepper; cook, stirring, until softened, about 5 minutes. Add tomato paste and cook, stirring, for 1 minute more. Transfer to a large bowl and let cool, stirring a few times, for 5 minutes. Add bulgur, cheese and egg and stir to combine.
Form the mixture into 16 balls (about 1/4 cup each) and place on the prepared baking sheet. Lightly coat with cooking spray. Bake until lightly browned and firm, 20 to 25 minutes.
Meanwhile, combine the remaining 2 tablespoons oil, garlic, 3/4 teaspoon Italian seasoning and1/4 teaspoon salt with tomatoes and crushed red pepper in a large skillet. Bring to a simmer over medium heat. Cook until the flavors have melded, about 5 minutes. Serve the meatballs with the sauce, sprinkled with basil.

Tips

Make Ahead Tip: Refrigerate the unbaked meatballs and tomato-basil sauce separately for up to 1 day. Reheat the sauce while the meatballs bake.

Nutrition Facts (per serving)

350	Calories
18g	Fat
34g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 350
% Daily Value *
Total Carbohydrate 34g	12%
Dietary Fiber 9g	34%
Total Sugars 9g
Protein 13g	25%
Total Fat 18g	23%
Saturated Fat 4g	18%
Cholesterol 52mg	17%
Vitamin A 1988IU	40%
Vitamin C 42mg	46%
Folate 66mcg	16%
Sodium 484mg	21%
Calcium 100mg	8%
Iron 6mg	31%
Magnesium 51mg	12%
Potassium 1030mg	22%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.