Description
Savory Eggplant and Mushroom Meatballs deliver a plant-based twist on classic Italian comfort cuisine. Mediterranean herbs and umami-rich ingredients create hearty protein-packed bites perfect for pasta, sandwiches, or enjoying solo with marinara sauce.
Ingredients
Scale
Vegetables and Mushrooms:
- 1 medium-size eggplant, peeled and diced (about 2 cups)
- 1 pint (473 milliliters) baby Bella mushrooms, chopped
- 2 cloves of garlic, minced
Binding and Flavor Ingredients:
- 1 large egg, lightly whisked
- 1 cup breadcrumbs
- ½ cup (50 grams) shredded parmesan cheese
- ¾ cup (90 grams) cashews, pulsed in a food processor or crushed
- 2 tablespoons tomato paste
- 1 tablespoon Worcestershire sauce
Seasonings:
- 1 tablespoon Italian seasoning
- 1 teaspoon kosher salt
- ¼ teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Prepare the roasting setup by heating the oven to 425°F (218°C). Cover a baking sheet with parchment paper for easy cleanup and minimal sticking.
- Dice the eggplant into uniform small cubes and coat with olive oil, sprinkling with salt and black pepper. Distribute evenly on one half of the prepared baking sheet.
- Slice mushrooms into consistent pieces and toss with remaining olive oil, Italian seasoning, and ground black pepper. Arrange on the other half of the baking sheet.
- Roast the vegetables in the preheated oven for 12-15 minutes until they develop golden edges and release their moisture.
- Allow the roasted vegetables to cool completely for 5-7 minutes to prevent excess moisture in the mixture.
- Transfer cooled vegetables to a food processor and pulse until finely minced but not completely pureed, maintaining some texture.
- In a large mixing bowl, combine the minced roasted vegetables with remaining ingredients, using a spatula to blend thoroughly.
- Refrigerate the mixture for 15 minutes to help the ingredients bind and enhance flavor development.
- Reduce oven temperature to 400°F (204°C) and prepare a fresh parchment-lined baking sheet.
- Shape the vegetable mixture into 15-20 uniform meatballs, ensuring consistent size for even cooking.
- Bake the meatballs for 20-25 minutes, rotating the tray halfway through to achieve golden-brown exterior and heated center.
- Warm the tomato sauce in a separate saucepan during the final baking minutes.
- Gently transfer the baked meatballs into the heated sauce, allowing them to simmer for 1-2 minutes to absorb additional flavor.
- Plate the meatballs, garnishing with fresh chopped basil leaves and grated parmesan cheese before serving.
Notes
- Swap traditional meat with nutrient-packed roasted eggplant and mushrooms for a deliciously satisfying vegetarian alternative.
- Pulsing vegetables in a food processor ensures a consistent, finely chopped texture that helps bind the meatballs together.
- Chilling the mixture for 15 minutes helps the ingredients set and makes forming meatballs easier without falling apart.
- Baking at high temperatures creates a golden exterior while keeping the inside moist and flavorful.
- Simmering briefly in tomato sauce adds extra moisture and helps meatballs absorb rich, savory flavors.
- Garnish with fresh basil and parmesan to elevate the dish with bright, aromatic finish.
- Prep Time: 30 minutes
- Cook Time: 40 minutes
- Category: Dinner, Appetizer, Snacks
- Method: Roasting
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 320 kcal
- Sugar: 4 g
- Sodium: 580 mg
- Fat: 18 g
- Saturated Fat: 5 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 5 g
- Protein: 14 g
- Cholesterol: 55 mg