Notwithstanding the post title of Vegan Meatballs over Gluten Free Pasta Marinara, this recipe is about the vegan meatballs. Here is a link to a great recipe for the MARINARA SAUCE. The sauce is so good because it starts with the freshest ingredients and flavor is developed in layers over time. The same idea of fresh ingredients is true with these meatballs.
The meatballs are made combining cauliflower, zucchini, carrots and garbanzo beans (chickpeas). These ingredients provide healthy proteins and lots of vitamins. However, I choose them because I really like them. By using more than just one or two ingredients, the meatballs have more substance and flavor. The ultimate challenge with any vegan meatball (or burger) is how to get it to hold together. The binder I used was brown rice and quick oats.
The binder had two objectives. First, it was an added layer of flavor created by roasting and seasoning the cauliflower. Next, the oats were ground in a food processor. These dry ingredients were mixed with the carrots, zucchini and garbanzo beans. Everything was thrown into a food processor including some fresh herbs and seasonings.
The cast of characters.
Mixing the ingredients and creating the meatball.
The Vegan Meatball over Gluten Free Pasta Marinara.
Vegan Meatballs over Gluten Free Pasta Marinara
- 1 Head Cauliflower cut into florets
- 1 Whole Carrot shredded
- 1 Whole Zucchini shredded
- 1 Tbsp Italian Seasonings divided
- 2 Tsp Oregano
- 1 Can Garnbanzo Beans
- 1 Cup Brown Rice
- 1/4 Cup Oats ground
- 1 Bunch Parsley
- 2 Tsp Salt
- 2 Tsp Black Pepper
- 2 Tsp Olive Oil
Begin by drizzling the oil and adding 1 tsp of the Italian seasoning over the cauliflower florets. Bake in a 325 degree oven for 10 - 12 minutes. Remove from the oven and let cool.
Combine all the rest of the ingredients into a food processor. Pulse until the ingredients are combined and is malleable. Pour the vegan meatball ingredients on to a surface or a bowl. Next, take a palm full and form into round balls.
Place on a baking tray. Once all the meatballs are formed, place in a 325 degree oven and cook for 12 minutes. I served over gluten free spaghetti and zoodles with a marinara sauce.