Low in carbohydrates and high in protein, these savory (yet sweet!) plant-based “meatballs” are so darn tasty.
Sweet & Sour Cauliflower "Meatballs" with Kimchi
They’re crispy on the outside, soft on the inside and super-loaded with nutrient-dense ingredients, including quinoa flakes, chia seeds, zucchini, cauliflower and kimchi. But wait, there’s more! This recipe is gluten-free, grain-free and vegan-friendly!Low in carbohydrates and high in protein, these savory (yet sweet!) plant-based “meatballs” are so darn tasty. They’re crispy on the outside, soft on the inside and super-loaded with nutrient-dense ingredients, including quinoa flakes, chia seeds, zucchini, cauliflower and kimchi. But wait, there’s more! This recipe is gluten-free, grain-free and vegan-friendly!
This recipe is gluten-free, grain-free and vegan-friendly! Low in carbohydrates and high in protein, these savory (yet sweet!) plant-based “meatballs” are so darn tasty. They’re crispy on the outside, soft on the inside and super-loaded with nutrient-dense ingredients, including quinoa flakes, chia seeds, zucchini, cauliflower and kimchi. But wait, there’s more! This recipe is gluten-free, grain-free and vegan-friendly!
I also published this recipe on Vitacost.com
Ingredients
- 1 tbsp coconut oil or ghee
- 1/2 cup onion minced
- 2 cups cauliflower rice
- 1 cup shredded zucchini squeeze out excess water
- 2 tbsp ground chia seeds
- 6 tbsp water
- 1 cup chopped kimchi drain well & squeeze out excess
- 1 cup quinoa flakes
- 1 tsp salt
- 1/2 tsp crushed red pepper optional
Sweet & Sour Sauce
- 1-2 tbsp arrowroot powder
- 1/2 cup water
- 1/4 cup coconut vinegar
- 1/4 cup ketchup
- 1/4 cup coconut aminos
- 1/4 cup coconut sugar
- 2 ea scallions minced
Instructions
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Preheat oven to 400 degrees Line baking sheet with parchment paper and set aside.Preheat oven to 400 degrees Line baking sheet with parchment paper and set aside.
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Heat medium sauté pan over medium and add ghee or coconut oil.Heat medium sauté pan over medium and add ghee or coconut oil.
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Sauté onion for 3-4 minutes until soft.Sauté onion for 3-4 minutes until soft.
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Add cauliflower rice and shredded zucchini. Stir and sauté 4-5 minutes until cauliflower begins to soften.Add cauliflower rice and shredded zucchini. Stir and sauté 4-5 minutes until cauliflower begins to soften.
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In small bowl, combine ground chia seeds and water, stir to combine and set aside.In small bowl, combine ground chia seeds and water, stir to combine and set aside.
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In medium mixing bowl, spoon in sautéed vegetables. Add chia mixture, which should be very thick, stir to combine with vegetables.In medium mixing bowl, spoon in sautéed vegetables. Add chia mixture, which should be very thick, stir to combine with vegetables.
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Add chopped, drained kimchi, quinoa flakes and salt, stir to combine, set aside to rest for 15 minutes. Mixture will get a little thicker as liquid is absorbed into quinoa flakes.Add chopped, drained kimchi, quinoa flakes and salt, stir to combine, set aside to rest for 15 minutes. Mixture will get a little thicker as liquid is absorbed into quinoa flakes.
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Meanwhile make sweet and sour sauce. In small bowl, thoroughly mix arrowroot and water.Meanwhile make sweet and sour sauce. In small bowl, thoroughly mix arrowroot and water.
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In saucepan over medium heat, combine coconut vinegar, ketchup, coconut aminos and coconut sugar. Stir to dissolve sugar and whisk in arrowroot mixture. Cook over medium heat for 2-3 minutes until thick. Remove from heat and add scallions.In saucepan over medium heat, combine coconut vinegar, ketchup, coconut aminos and coconut sugar. Stir to dissolve sugar and whisk in arrowroot mixture. Cook over medium heat for 2-3 minutes until thick. Remove from heat and add scallions.
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To form “meatballs,” roll 1 tablespoon cauliflower mixture scooping into hand and squeezing, then roll gently into ball shape. Place rolled balls on prepared sheet pan. Spray balls generously with coconut oil. To form “meatballs,” roll 1 tablespoon cauliflower mixture scooping into hand and squeezing, then roll gently into ball shape. Place rolled balls on prepared sheet pan. Spray balls generously with coconut oil.
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Bake 60 minutes, turning cauliflower balls every 20 minutes or so to evenly brown on all sides. Give meatballs an extra spritz of coconut oil while turning if they are a little dry. Bake 60 minutes, turning cauliflower balls every 20 minutes or so to evenly brown on all sides. Give meatballs an extra spritz of coconut oil while turning if they are a little dry.
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To serve, place 3-5 meatballs in bowl, drizzle warm sweet and sour sauce on top and garnish with extra minced scallions and kimchi if desired.To serve, place 3-5 meatballs in bowl, drizzle warm sweet and sour sauce on top and garnish with extra minced scallions and kimchi if desired.