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Italian Meatballs with Creamy Cauliflower Mash recipe by Buffy Ellen of Be Good Organics - vegan and gluten free!
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Italian Meatballs with Creamy Cauliflower Mash

A deliciously hearty yet healthy and light winter meal. Made with meat-free meatballs, a rich Italian tomato sauce, creamy cauliflower mash & cashew parmesan.
Course Main Course
Cuisine Italian
Keyword be good organics, easy, gluten free, italian, mash, meatballs, plant based, vegan, vegetarian
Prep Time 15 minutes
Cook Time 40 minutes
Servings 4 people (28 meatballs)
Calories 598kcal

Ingredients

Meat-Free Meatballs:

  • 4 cloves garlic crushed
  • 1 large onion finely chopped
  • 300 g organic tofu mince or tofu pulsed in food processor
  • 1 c buckwheat flour
  • 1 c rolled oats
  • large handful fresh parsley
  • 1 tbsp nutritional yeast
  • 2 tbsp tamari/soy sauce
  • 1/2 tsp pink rock salt
  • black pepper to taste
  • 1 1/2 tbsp olive oil for frying

Italian Tomato Sauce:

  • 1 Tbsp olive oil
  • 4 cloves garlic crushed
  • 1 large onion chopped
  • 2 400g cans chopped tomatoes
  • large handful fresh thyme/oregano/basil you can also use dried if you don't have fresh on hand
  • 1 tbsp coconut nectar
  • 1/4 c water
  • 1/2 tsp pink rock salt

Creamy Cauliflower Mash:

  • 1 large cauliflower in florets
  • 1 tbsp olive oil
  • 2 cloves garlic crushed
  • 2 tsp dijon mustard
  • 1 tbsp nutritional yeast
  • 3 tbsp coconut cream
  • 1 tsp pink rock salt
  • black pepper to taste
  • 1/4 tsp nutmeg optional

Cashew Parmesan:

  • 1/2 c raw cashews
  • 2 tsp nutritional yeast
  • 1/4 tsp pink rock salt

Instructions

  • Prepare Meatballs - mix all ingredients together in a food processor or large bowl, then place in the fridge for 15 minutes to firm.
  • Make Tomato Sauce - sauté onion and garlic in oil until transparent and fragrant, add remaining ingredients and simmer for 20 minutes until the sauce is thick, rich and slightly sweet. Blend in a food processor then return to the pan (switched off) to wait.
  • Cook meatballs - roll meatballs into golf size balls (makes ~28 balls), then fry in oil in 2-3 batches for around 10 minutes until brown and crispy on both sides. Add your second measure of oil for the second batch so they don't stick. Set balls aside on a plate in a single layer to cool slightly (they will get nice and firm here).
  • Make Cauli Mash - steam cauliflower until very soft (10-15 minutes), then blend in a food processor until smooth. Return to pan with the remaining mash ingredients and simmer for 5 mins. You can blend again at the end if you want it even smoother (like a cauliflower puree - very fancy).
  • Add meatballs carefully to your tomato sauce, turn to cover, then heat gently until just bubbling.
  • Make Parmesan - blend cashews, nutritional yeast and salt in a food processor/blender until a fine powder is formed. Keep in the fridge for 3 months in a sealed container (this stuff is gold).
  • Serve mash topped with meatballs and sauce, drizzle the edges with olive oil, and sprinkle with cashew parmesan and extra chopped parsley if you wish. I like to serve this with some simple mixed salad greens drizzled in balsamic vinegar and a little olive oil, to freshen up the balance.

Notes

  • Make it gluten free: you can easily make this recipe 100% wheat or gluten free by using gluten free oats, brown rice flakes, or quinoa flakes instead of the oats.

Nutrition

Calories: 598kcal | Carbohydrates: 67g | Protein: 23g | Fat: 29g | Saturated Fat: 7g | Sodium: 2156mg | Potassium: 1074mg | Fiber: 11g | Sugar: 15g | Vitamin A: 240IU | Vitamin C: 38.7mg | Calcium: 218mg | Iron: 7.1mg