In less than an hour I made this healthy and protein packed meal. Usually I cook in volume so we have leftovers for subsequent meals. I made enough for leftovers and tried some today. The meatless meatballs reheat well!
This dish can be made with meat, tofu, or without protein in the pasta sauce (as protein is in the meatless meatballs). Play with your food. I give you permission. Make the dish your own! Cooking should be fun!
Preliminary Steps:
Cook a half a head of cauliflower in a bit of vegetable broth. Steam the veggies until al dente.
Once the cauliflower cools to room temperature, put it in the Cuisinart and pulse until a grainy paste forms. To cool it faster, place cauliflower in a bowl in the freezer for a few minutes OR save time by cooking the cauliflower a day ahead…or use leftovers!
Step 1: Make the Meatless Meatballs
Base Recipe for Mike’s Meatless Meatballs
2 cups of processed cauliflower
1 cup quinoa flour (I use Bob’s Red Mill)
½ cup grated parmesan cheese
Options:
Add spices like oregano, parsley, basil, rosemary, or chives to add to the flavor profile…all are great for Italian dishes…or meatless meatball sandwiches.
Use asiago or romano cheese instead of grated parmesan
Use broccoli instead of cauliflower
Use almond, hazelnut, or amaranth flour (protein based flours)
Directions:
Form into meatless meatballs the size of your choice
Place in a pan with some olive oil
Sautee on medium, turn a few times to cook evenly
Cook time: 20 minutes (depending on size of meatless meatballs)
STEP 2:
While the meatballs are cooking, in another pan, create the pasta sauce. The amount you make depends on the number of people you are feeding AND the amount of leftovers you wish to have. I like leftovers so I always make more than I need!
Sautee ground protein of your choice in a pan with olive oil and add onions and garlic.
If you wish a marinara sauce, dice vegetables (for example: peppers, onions, garlic and mushrooms) and put them in a pan with olive oil.
Add homemade pasta sauce (or sauce from a jar) to your pan after vegetables or protein cooks.
Cook Time: 10-20 minutes
STEP 3:
While the pasta sauce and meatballs are cooking, use a mandolin to cut carrots into thin slices.
Boil water in a pot
Add the carrots to the boiling water and cook until you test one and it has a bit of a crunch left in it…you do not want soggy “pasta”!
When done, drain and serve!
Cook Time: 3-5 minutes
“Pasta” Variations:
Substitute for the carrots: thinly sliced zucchini, crookneck squash, or butternut squash
Use traditional or gluten free pasta
Cook Time: no more than 1 hour
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