Easy Vegetarian Zucchini Meatballs Recipe

Zucchini meatballs are ideal for improving the nutritional quality of vegetarian or flexible diets. Discover how to make them in simple steps.

Zucchini meatballs are an excellent option to increase the presence of vegetables in the diet. They stand out for their content of vitamins, minerals and antioxidants, and for being easy to make. They are also ideal for meal planning, as they keep optimally in the refrigerator.

First of all, keep in mind that the intake of foods of plant origin is more than indicated in the context of almost any diet. These foods concentrate a large amount of micronutrients and phytochemicals, elements necessary to maintain good health. Do you dare to try this recipe?

Zucchini meatballs: how to make them?

A study published in the journal Nutrients shows that zucchini is a source of beta-carotene, zeaxanthin, lutein, vitamin C, among other bioactive compounds beneficial to health. Therefore, recipes like these meatballs are ideal for improving the nutritional quality of the diet.

Ingredients

4 zucchini.
Salt to taste).
Egg (1 or 2).
1 cup of ricotta cheese (200 g).
1 cup of breadcrumbs (200 g).
Italian seasoning (15 g).
3 tablespoons of fresh basil (45 g).
3 tablespoons of fresh parsley (45 g).
1 tablespoon of pepper (15 g).
2 tablespoons of olive oil (30 ml).
1 medium onion cut into cubes.
2 cloves of garlic, minced.

Instructions for preparing zucchini meatballs

It is important to start by cutting the base of each zucchini. Next, use a grater to shred the vegetable and put the result in a large bowl.
Next, add the salt, mix well and let it rest for about 20 minutes.
Meanwhile, preheat the oven to 190 degrees.
The next step is to squeeze the zucchini with a kitchen towel, then take it to a bowl where you will add the egg, breadcrumbs, ricotta , Italian seasoning, basil, parsley, pepper, olive oil , onion and garlic. Mix everything well until you get a uniform result.
Now, form into small balls and bake for 30 to 40 minutes until the meatballs turn golden brown.
To finish, serve them with pasta or the accompaniment of your choice.

Benefits of zucchini

Zucchini is a versatile food, ideal for any type of diet. If incorporated into a balanced eating plan, it can induce several benefits for the body. Below, we detail the most relevant ones.

Also Read Vegan Enfrijoladas Recipe: Delicious and Health

Improves intestinal function

Zucchini is a source of fiber. This substance has proven to be very positive for digestive functioning. Not only does it contribute to improving intestinal transit, but it can also prevent the development of complex pathologies such as colon cancer. In addition, it promotes the growth of bacteria that make up the microbiota, which reduces the risk of dysbiosis.

Prevents the development of chronic pathologies

It is important to note that zucchini, like other vegetables, stands out for the presence of antioxidant substances inside. These compounds neutralize the formation of free radicals and their subsequent accumulation in the body’s tissues.

This mechanism is associated with a lower incidence of complex pathologies, according to a study published in the Journal of Complementary & Integrative Medicine . Now, it is important to ensure a varied consumption of vegetables so that this effect develops efficiently.

Each type of antioxidant preferentially attacks a tissue or group of cells, so maintaining a broad spectrum of them in the diet will cover the body’s requirements.

Also Read 3 Healthy Recipes with Seitan that You Will Like to Try

Helps generate satiety

The fiber in zucchini not only positively impacts digestive function, but can also help with weight control. According to research published in the European Journal of Clinical Nutrition , this substance manages to increase the feeling of satiety, which makes it possible to propose a low-calorie diet that generates adherence.

It is important to keep in mind that maintaining a good state of body composition will be decisive in promoting health. Under situations of obesity or overweight, inflammatory and oxidative mechanisms in the internal environment increase.

Prepare zucchini meatballs at home

As you have seen, it is really easy to prepare tasty and healthy zucchini meatballs at home. They can be included in the diet frequently, both in vegan and flexible eating contexts. They provide an excellent supply of nutrients and phytochemicals that help improve health.