Veggie Meatballs with Oven Vegetables
Veggie meatballs with oven vegetables - Delicious finger food in a bed of vegetables
Healthy, because
Even smarter
Nutritional values
In the veggie meatballs with oven vegetables, cauliflower, eggs and cottage cheese are transformed into a juicy meat substitute. This combination convinces with a lot of protein, which gains even more quality through the addition of potatoes and cereals. Last but not least, the easily digestible cabbage scores with an extra portion of digestive fiber.
The oven vegetables to the delicious veggie meatballs is a good way to recycle already somewhat limp vegetables - that saves the environment and the wallet. The mixture can be varied as desired, for example, peppers and zucchini are also delicious with the potatoes.
(Percentage of daily recommendation)
| Calorie | 517 cal. | (25 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.4 g | (38 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 57.3 μg | (96 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 166 μg | (55 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 14.2 μg | (32 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 172 mg | (181 %) | ||
| Potassium | 1,628 mg | (41 %) | ||
| Calcium | 357 mg | (36 %) | ||
| Magnesium | 200 mg | (67 %) | ||
| Iron | 7.1 mg | (47 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 12.1 g | |||
| Uric acid | 193 mg | |||
| Cholesterol | 98 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 18 ozs small potatoes
- 18 ozs Cauliflower (1/2 cauliflower)
- salt
- 10 ozs Swiss chard (red and yellow)
- 1 red onion
- Piment d'Espelette
- 3 Tbsps lemon juice
- 4 Tbsps olive oil
- 2 scallions
- 3 ½ ozs Cottage cheese
- 2 ¾ ozs whole grain breadcrumbs
- 1 ½ ozs old fashioned Oats
- 2 Tbsps grated Montello or other vegetarian Hard cheese
- 1 egg
- peppers
- 7 ozs Sour cream
- ½ oz Horseradish (1 tbsp; jar)
- 2 parsley
Preparation steps
Cook potatoes in boiling water for 15 minutes over medium heat. Then drain, drain and cut in half.
Meanwhile, for the meatballs, clean cauliflower, wash, divide into florets and cook in salted water for 10 minutes until tender. Rinse, drain well, chop finely and leave to cool.
Along the way, clean and wash chard, cut leaves and stems into strips. Peel onion and cut into narrow wedges. Place vegetables and potatoes in a baking dish, season with piment d'Espelette and salt, drizzle with 2 tablespoons lemon juice and 2 tablespoons oil and bake in a preheated oven at 200 °C / 400 °F for 15-20 minutes until golden brown, turning occasionally.
In the meantime, clean and wash the spring onions and cut into fine rings. Mix with cottage cheese, breadcrumbs, oats, cheese and egg into the cauliflower and season with salt and pepper. Form 8 meatballs from the mixture and fry in a large hot pan in the remaining oil on both sides for 8-10 minutes over medium heat until golden brown.
Mix sour cream with horseradish and season with salt and remaining lemon juice. Wash parsley, shake dry and chop. Remove vegetables from the oven, move to the edge and place meatballs in the dish. Spread some sour cream on top and sprinkle with parsley. Serve remaining sour cream separately.
