Zucchini Tofu Meatballs with Saucy Spicy Tomato Orzo
Delicious tofu and zucchini balls with a spicy tomato orzo. Great dinner recipe and perfect for meal prep!
Servings: 3
Calories: 798kcal
Equipment
- 1 large skillet or pan
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 zucchini shredded / grated- approx 1 medium zucchini
- 250 g firm tofu grated
- 1 teaspoon boullion stock powder
- 45 g chickpea flour
- 45 g 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 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 water
- 250 g 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.
Notes
Make a double batch of the tofu meatballs and freeze them, ready for a speedy mid week dinner.
You can bake or air fry the tofu meatballs if you like. Form into shapes and spritz with a little oil and bake at 180c / 360 f for 10-15 minutes (air fry) or 15-20 mins (oven) until crispy. (I find this makes for a slightly less tender meatball but they are still tasty)
Nutrition
Calories: 798kcal | Carbohydrates: 106g | Protein: 27g | Fat: 32g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 21g | Cholesterol: 0.1mg | Sodium: 2156mg | Potassium: 1342mg | Fiber: 12g | Sugar: 14g | Vitamin A: 1598IU | Vitamin C: 50mg | Calcium: 309mg | Iron: 9mg