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.

Prep/Cook Time: 1 Hour, Servings: 4

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
• 1½ 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

1. Preheat oven to 400°F. Coat a large rimmed baking sheet with cooking spray.
2. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add cauliflower, mushrooms, half the garlic, ¾ teaspoon Italian seasoning and ¼ 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.
3. Form the mixture into 16 balls (about ¼ cup each) and place on the prepared baking sheet. Lightly coat with cooking spray. Bake until lightly browned and firm, 20 to 25 minutes.
4. Meanwhile, combine the remaining 2 tablespoons oil, garlic, ¾ teaspoon Italian seasoning and ¼ 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.

Nutritional Information

Per Serving: 350 Calories, Total Fat: 18 g, Saturated Fat: 4 g, Cholesterol: 52 mg, Carbohydrates: 34 g, Fiber: 9 g, Total Sugars: 9 g, Added Sugars: 0 g, Protein: 12 g, Sodium: 484 mg, Potassium: 1030 mg, Folate: 66 mcg, Calcium: 100 mg

© Dotdash Meredith. All rights reserved. Used with permission.