Tender lentil meatballs, spiced with aromatic Indian herbs, are simmered in a tangy tomato sauce and served over fresh zucchini noodles. A healthy, low-carb, and deeply satisfying take on a classic comfort dish.
About This Vegetarian Meatballs with Zucchini Noodles Recipe
Tender lentil meatballs, spiced with aromatic Indian herbs, are simmered in a tangy tomato sauce and served over fresh zucchini noodles. A healthy, low-carb, and deeply satisfying take on a classic comfort dish.
This indian recipe takes 60 minutes to prepare and yields 4 servings. At 412.72 calories per serving with 17.45g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Grease your palms with a little oil and divide the mixture into 16-20 equal portions.
Roll each portion into a smooth, crack-free ball.
Heat 3 tbsp of oil in a non-stick pan over medium heat.
Gently place the meatballs in the pan and shallow fry, turning occasionally, until they are golden brown and crisp on all sides.
Remove the meatballs with a slotted spoon and set aside on a plate.
4
Make the tomato sauce
In the same pan, add the remaining 1 tbsp of oil if needed.
Add the second chopped onion and sauté until translucent (3-4 minutes).
Add 1 tsp ginger-garlic paste and cook for another minute until the raw smell is gone.
Pour in the tomato puree, add the remaining red chili powder, coriander powder, and 0.5 tsp salt. Cook for 5-6 minutes until the oil starts to separate.
Add 0.5 cup of water, the remaining 0.5 tsp garam masala, and the crushed kasuri methi. Bring the sauce to a gentle simmer.
5
Combine and simmer
Gently slide the fried meatballs into the simmering sauce.
Coat them with the sauce, cover the pan, and let it simmer on low heat for 5-7 minutes, allowing the meatballs to absorb the flavors.
Do not stir too vigorously to avoid breaking the meatballs.
6
Prepare and serve
While the meatballs are simmering, heat a separate large pan over medium-high heat with a drizzle of oil.
Add the spiralized zucchini noodles and a pinch of salt. Sauté for just 1-2 minutes until they are slightly tender but still have a bite. Do not overcook.
To serve, divide the zucchini noodles among four bowls. Top with the vegetarian meatballs and a generous amount of sauce.
Garnish with fresh chopped coriander leaves and serve immediately.
Pro Tips
1Ensure the cooked dal is very well-drained. Excess moisture will make the meatballs difficult to shape and fry.
2Don't overcook the zucchini noodles, or they will become watery and mushy. A quick sauté is all they need.
3For a richer sauce, you can add a tablespoon of cashew paste or cream at the end.
4The meatballs can be made ahead and refrigerated for up to 2 days. Add them to freshly made sauce before serving.
Recipe Variations
vegan
Vegan
This recipe is naturally vegan. Just ensure your breadcrumbs do not contain any dairy or egg products.
gluten free
Gluten free
Use gluten-free breadcrumbs or an equal amount of chickpea flour (besan) as a binder for the meatballs.
high protein
High protein
Add 1/2 cup of crumbled firm tofu or paneer to the lentil mixture to boost the protein content.
quick
Quick
Use one 15-ounce can of cooked brown lentils, rinsed and drained well, to skip the pressure cooking step.
Health Benefits
✨
Rich in Plant-Based Protein
Masoor dal (red lentils) is an excellent source of protein, which is essential for muscle repair, growth, and overall body function.
✨
Low-Carb and Gluten-Free
Using zucchini noodles instead of traditional pasta makes this dish significantly lower in carbohydrates and naturally gluten-free, suitable for various dietary needs.
🌾
High in Dietary Fiber
The combination of lentils and vegetables provides a substantial amount of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
❤️
Packed with Vitamins
Tomatoes are rich in Lycopene, an antioxidant, while zucchini provides Vitamin A and C, contributing to better immunity and skin health.
Frequently Asked Questions
Is Vegetarian Meatballs with Zucchini Noodles healthy?
Yes, this is a very healthy dish. It's high in plant-based protein and fiber from lentils, low in carbohydrates by using zucchini instead of pasta, and packed with vitamins from the tomatoes and other vegetables.
How many calories are in this dish?
One serving of Vegetarian Meatballs with Zucchini Noodles contains approximately 350-400 calories, making it a light yet filling meal.
Can I bake the meatballs instead of frying?
Absolutely. To bake, preheat your oven to 200°C (400°F). Place the meatballs on a baking sheet lined with parchment paper, spray with a little oil, and bake for 20-25 minutes, flipping halfway, until golden and firm.
Can I use other lentils?
Yes, you can use cooked chickpeas (chana) or brown lentils. Mash them well before mixing with the other ingredients. The texture might be slightly different but still delicious.
