If you love hearty dinners, but also want to make the most of fresh summer produce, this Tofu Zucchini Meatballs with a rich spicy saucy tomato orzo is the one you'll want to make! It's packed with flavor and the combinations of textures from the orzo and tofu balls is absolute perfection.
You could make this yummy dinner pretty much anytime of year (See the substitutions & variations section for easy swaps) but when tomatoes are ripe, and zucchini are plentiful in mid-summer, this is a great family dinner or would also make a fabulous pot-luck.
If you love the idea of zucchini in fritters, check out my Courgette and Sweetcorn Fritters. Or if you're looking for another type of meatless meatballs with an even meatier but still plant-based twist, my Beyond Meat Meatballs with Spicy Sauce are a great alternative and always a hit for dinner too.
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🍝Ingredients
Here are all the ingredients you'll need for these zucchini and tofu balls in a rich tomato orzo pasta!
For the Tofu Zucchini Balls
- Extra-Firm Tofu: This type of tofu doesn't need any extra squeezing, however if you can't find it, use a tofu press or heavy object to press out excess moisture from firm tofu. Make sure to not choose silken tofu (or tofu in a tetra-pack) it's too soft and won't hold together for this tofu meatballs recipe!
- Zucchini: aka courgette! A good size medium, bouncy fresh zucchini.
- Chickpea Flour: This helps to bind the tofu balls.
- Potato Starch: Potato starch really helps create a lovely crispy outer and also helps bind the tofu balls firmly.
- Thyme: I like to use fresh thyme but you can use fresh parsley or dried herbs.
- Garlic: a clove or two of fresh garlic (you can use garlic powder as an alternative but it's not quite as delicious)
- Boullion powder: the type you use to make veggie broth with.
- Flakey Sea Salt: to taste
- Oil to fry in: I like to use avocado oil to try, although any neutral oil will do. You can also just use a little bit of cooking spray to spritz the balls and oven bake or air fry instead.
For the Spicy Tomato Orzo
- Orzo: Orzo pasta is great with the tofu meatballs. Swap for a gluten-free pasta of choice.
- Roma Tomatoes: Juicy fresh roma tomatoes form the basis of the rich tomato sauce. If you can't find lovely ripe tomatoes, use chopped tinned tomatoes instead. You can also add a good squeeze of tomato paste to the tomatoes if you think they need a little extra help.
- Fresh Garlic: A good few cloves of garlic. You can also add a teaspoon of garlic powder and /or onion powder if you wish.
- Good Olive Oil: This does make a difference to the overall flavor.
- Cumin: Make sure to choose fresh spices for the best flavor.
- Coriander: The spice (not the fresh leaves)
- Smoked Paprika: I like to use hot smoked paprika for an extra kick of heat. You can add red pepper flakes if you only have sweet smoked paprika.
- Cinnamon and Nutmeg: these add a lovely rounded note to the spices, which once you try will keep you coming back for more.
- Flakey Sea Salt & Black Pepper
- Extra Water to make sure the sauce is saucy!
- Fresh herbs to serve. I love fresh basil with this vegan meatballs recipe!
See recipe card at the bottom of the post for full quantities.
👩🍳Instructions
I've broken up the how-to instructions into two parts: How to make these tofu meatballs and how to make the saucy orzo pasta.
1. Grate the zucchini and the tofu. Add to a frying pan along with the garlic, thyme and seasonings. Sautee for 2-3 minutes.
2. In a large bowl, add the potato starch and chickpea flour to the tofu mixture. Set aside for 20 minutes to firm up. (get on with making the spicy tomato sauce while that happens)
3. Use an ice cream scoop to scoop out balls of the zucchini tofu mixture. Roll out to ensure they are even.
4. Pan fry the tofu balls in a frying pan in hot oil, turning the balls to form a golden brown crispy outer.
Alternatively spritz the tofu balls with cooking spray or oil and air fry at 180c/360f for 10-15 minutes or until crispy.
- To make the spicy tomato orzo, first sautee the garlic gently, then add the spices and gently warm to release their flavor.
- Add the tomatoes and a little water and cook down for about 15 minutes.
3. Mash the tomatoes with a potato masher (or blend if you want a smoother sauce. Season with salt.
4. Add 150 ml water and the orzo pasta. Cook the orzo until al dente (time will vary but usually about 6-8 minutes) If the sauce is getting too thick add a little more water.
Finally, check the orzo for seasoning, and serve with the tofu zucchini meatballs on top and a generous sprinkling of basil leaves or fresh parsley.
Hint: If the orzo isn't cooked but the sauce is all absorbed, add more water! Don't let the dish dry out.
🌶️Substitutions & Variations
Here are some easy ideas you can use to swap for your own personal needs.
- Gluten Free- the zucchini tofu meatballs are already gluten-free. To make the whole meal gluten-free choose gluten free orzo or another small pasta.
- Corn Starch- this recipe calls for potato starch which not only helps bind the meatballs, but also helps them to get super crispy. You can swap for corn starch if you wish. (NB- in the UK and Australia corn starch is called corn flour)
- Make without Orzo: Just make the sauce and use on top of a rice bowl or grain bowl. Alternatively skip making the sauce and use your favourite marinara sauce recipe.
- Just Tofu Meatballs: these high protein tofu meatballs are delicious as a snack on their own. You can add other flavors such as nutritional yeast, italian herbs or spices to them, or even roll in sesame seeds before pan frying and eating with your favorite sauce.
🔪Equipment
You'll need a box grater and a large mixing bowl along with a oookie or icecream scoop to make the tofu meatballs. You can choose to pan fry or use an air fryer to cook them. You will also need a large frying pan or skillet to make the saucy orzo pasta.
🫙Storage
Store leftover tofu meatballs in an airtight container in the fridge for up to 4 days. You can also store the saucey orzo pasta separately- it's great for meal prep as it stays tasty for up to 5 days! If you aren't ready to make the tofu meatballs straight away you can store the tofu meatball mixture for 2-3 days uncooked and make up the tofu balls as you need them.
Top tip
Don't skip the step where you allow the tofu meatball mixture to rest and firm up as this is key to ensuring that the balls cook rather than falling apart when pan-frying.
❓FAQ
Yes, you will need firm tofu and some seasonings along with a starch to bind the meatballs.
Tofu
Want some more tofu recipes? Try these! :
More Pasta Recipes
Here are some other delicious pasta recipes to try:
📖 Recipe
Zucchini Tofu Meatballs with Saucy Spicy Tomato Orzo
Equipment
- 1 large skillet or pan
Ingredients Note:
For accuracy, I measure all ingredients in metric as standard, then convert and test the recipe for American cup measurements etc.
(Heads up Aussie and UK readers- your measurements in cups are sometimes different, so please use metric or check you have the correct cup and spoon type!!)
Ingredients
For the Tofu & Zucchini Balls
- 1 tablespoon olive oil (for sauteeing the zucchini )
- 3 cloves garlic (crushed)
- 2 tablespoon thyme (dried or fresh)
- 1 teaspoon oregano
- 250 g (2 cups) zucchini (shredded / grated- approx 1 medium zucchini)
- 250 g (1 cups) firm tofu (grated)
- 1 teaspoon boullion stock powder
- 45 g (¼ cups) chickpea flour
- 45 g (¼ cups) potato starch
- 1 teaspoon flakey sea salt
- 1 teaspoon pepper
- 50 ml sunflower oil (for frying 'meatballs', use more if necessary)
For the spicy tomato orzo
Ingredients
- 800 g (30 oz) fresh tomatoes / 2 tins chopped tomatoes (2 cans )
- 3 garlic cloves (crushed)
- 2 teaspoon smoked paprika
- 2 teaspoon cumin
- 1 teaspoon coriander powder
- ½ teaspoon cinnamon
- ½ teaspoon ground nutmeg
- 3 teaspoon olive oil
- 1 teaspoon ground black pepper (to taste)
- 1 teaspoon flakey sea salt (or to taste)
- 1 teaspoon hot chilli flakes (optional or to taste)
- 100 ml (3/7 cups) water
- 250 g (1 ⅔ cups) orzo pasta
Instructions
For the Tofu Balls
- Grate the tofu and zucchini.
- Finely chop the garlic.
- Add a tablespoon of the the oil to a frying pan on a low heat. Then add the garlic, thyme and zucchini. Sautee for for 5 minutes whilst stirring occasionally.3 cloves garlic, 2 tablespoon thyme, 1 teaspoon oregano, 250 g zucchini , 1 teaspoon boullion stock powder, 1 teaspoon flakey sea salt, 1 teaspoon pepper, 1 tablespoon olive oil
- Add the salt, pepper and other seasonings as well as the tofu to the frying pan, and fry for a further 5 minutes250 g firm tofu
- Remove the pan from the heat and add the chickpea flour and potato starch. Stir firmly until the tofu meatball mixture starts to come together. Add a little extra chickpea flour or water to help.45 g chickpea flour, 45 g potato starch
- Leave the tofu mixture aside while you get on with the spicy tomato sauce (about half an hour) to firm up.
- When you are ready to cook the meatballs, use an icecream scoop to scoop out the meatballs. Roll each between your palms to ensure they stick together.
- Add the sunflower oil to a pan and allow it to get to a medium-high heat. Add the meatballs and fry for a few minutes, turning them over or until they are a golden brown colour. (you can also air fry the meatballs at 180℃/360℉ for 10 mins)50 ml sunflower oil
- Serve on the spicy tomato orzo.
For the Spicy Tomato Orzo
- Heat the olive oil in a pan. Add the garlic and cook on a low heat until soft.3 garlic cloves
- Add the spices and fry for a further minute until the spices release their oils.2 teaspoon smoked paprika, 2 teaspoon cumin, 1 teaspoon coriander powder, ½ teaspoon cinnamon, ½ teaspoon ground nutmeg, 3 teaspoon olive oil, 1 teaspoon hot chilli flakes , 1 teaspoon ground black pepper
- Add the chopped fresh tomatoes (or canned tomatoes) and allow to cook down - about 10 minutes.800 g fresh tomatoes / 2 tins chopped tomatoes, 1 teaspoon flakey sea salt
- Mash the tomatoes roughly in the pan - or for a smoother sauce blend the tomatoes.
- Add 100 ml water, then the orzo pasta. Cook for 8-10 minutes - add a little extra water as needed- until the orzo is cooked through.100 ml water, 250 g orzo pasta
- Serve with the tofu meatballs on top and a sprinkle of basil.
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