Legendary Broccoli "Meatballs" in Spanish-Style Onion Sauce

ground meat

🥗Healthier: lean turkey

💰Cheaper: ground chicken

Turkey is lower in fat, while chicken is often less expensive.

bread crumbs

🥗Healthier: oats

💰Cheaper: crackers

Oats are healthier and gluten-free, while crackers can be more affordable.

red wine

🥗Healthier: grape juice

💰Cheaper: apple cider vinegar

Grape juice adds sweetness without alcohol, while vinegar is a budget-friendly alternative.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a high smoke point, while canola is often less expensive.

Cut off florets from 1 lb of fresh broccoli and rinse under water.

Pat broccoli dry with a dishcloth and pulse in a food processor until finely chopped.

Heat a large fry pan over medium heat and add 2 tbsp of extra virgin olive oil.

Add chopped broccoli to the pan and sauté for 2 to 3 minutes until lightly sautéed.

Transfer broccoli to a large bowl and let it cool for a few minutes.

Add 1/3 cup of plain bread crumbs, 1 large egg, 1 finely chopped shallot, 2 tbsp of chopped parsley, sea salt, and black pepper to the bowl with broccoli and mix until well combined.

Crack in a second large egg and mix until the mixture has a paste-like texture.

Shape the mixture into golf ball-sized meatballs.

Heat the same fry pan over medium heat and add 1/4 cup of extra virgin olive oil.

Add the broccoli meatballs in a single layer and cook for 8 to 10 minutes until golden fried on all sides.

Remove meatballs from the pan and set aside.

In the same pan, add 1 small finely chopped onion and 2 cloves of roughly chopped garlic and sauté for 2 to 3 minutes until slightly translucent.

Add 1 tbsp of all-purpose flour and cook for 1 to 2 minutes to eliminate the raw flavor.

Add 1/2 cup of dry white wine and simmer for 2 to 3 minutes to cook off the alcohol.

Add 1 1/2 cups of vegetable broth and 1/2 tsp of dried thyme and simmer for 3 to 4 minutes until the sauce is slightly creamy.

Season the sauce with sea salt and black pepper, then add the broccoli meatballs back into the pan and simmer for 2 to 3 minutes until heated through.

Transfer meatballs to a serving dish, top with onion sauce, and sprinkle with fresh parsley.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens