Creamy cauliflower stuffed meatballs is an inspired version of a Turkish dish - pasha's kofta. Lower calories/carbs, succulent meatballs, full of flavor and nutrients!
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Pasha's Kofta: Stuffed Meatballs
Pasha's kofta is typically made by stuffing meatballs with creamy mashed potatoes. But sometimes, there is a need for a change from the routine - for the sake of nutrition - when you need to lower the overall calories/carbohydrates, add a different set of nutrients or simply to use that beautiful cauliflower sitting in your refrigerator.
Cauliflower has become some kind of a mother of all vegetables. It will cream, steak, rice, soup, bread, crisp, crust.......for you.
Some example recipes are: Cauliflower Lemon Rice, Healthy Cauliflower Upma, Cauliflower Couscous with Moroccan Lamb Stew. It is so versatile, that it lends itself beautifully to dishes to create textures and consistencies that mimic other vegetables.
And, that is all not in vain. Cauliflower is no dummy vegetable - it brings along its own bevy of nutrients to boost the dish. With its subtle flavor, it can linger in the background, let the other ingredients take the center stage, offer itself in myriad forms, while nourishing the whole dish.
Health Benefits
Cauliflower is part of the brassica family, commonly known as the cruciferous vegetables. It has become well known for its antioxidant potential and phytochemical content.
Despite being quite low in calories, it is very high in nutrients - in fact, it made to the top 20 among the vegetables, when ranked by certain food scoring systems.
It is very rich in vitamin C and a good source of vitamin K, vitamin B-6, folate and potassium. It provides choline - a vitamin like factor - which is supposed to play an important role in learning, memory and sleep.
Due to its fiber and water content, cauliflower is very beneficial for gut health and promoting regularity. Its fiber content also helps with satiety and weight loss.
This cruciferous vegetable contains indole-3-carbinol and sulforaphane - compounds that have been studied for their cancer fighting potential by preventing cellular mutations and reducing oxidative stress.
One serving of this creamy cauliflower stuffed meatballs provides 238 kcals, a good amount of protein - 20 g, just one carbohydrate serving, and 4 g of fiber. A good balanced flavorful dish for anyone!
More Ground Meat Recipes:
- Kofta Curry
- Keema (Easy Ground Meat Curry)
- Meat Patties with Potatoes
- Kotlet (Persian Meat Patties)
- Easy Pan Kabob (Kabab Tabei)
★ DID YOU MAKE THIS RECIPE? PLEASE COMMENT AND GIVE IT A STAR RATING BELOW!
Creamy Cauliflower Stuffed Meatballs
Ingredients
MEATBALLS
- 1 pound lean ground beef or lamb
- 1 onion medium, grated
- 1 egg large
- 1½ tablespoons chickpea flour or breadcrumbs
- 2 tablespoons rolled oats coarse ground, gluten free or breadcrumbs
- 2 cloves garlic grated
- 2 tablespoons parsley chopped
- 1 tablespoon mint chopped, fresh or 1 teaspoon dry mint
- 1 teaspoon kebab spice mix or grilling spice mix
- ½ teaspoon red pepper flakes adjust per taste
- ½ teaspoon paprika
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- 1 teaspoon salt
CAULIFLOWER PUREE
- 1 lb cauliflower cut into florets
- 2 teaspoons olive oil
- 1 clove garlic large, grated
- 2 tablespoons feta or parmesan cheese
- ¼ cup yogurt reduced fat
- ¼ teaspoon salt adjust to taste
- ¼ teaspoon ground black pepper
- ¼ teaspoon turmeric optional
TOMATO SAUCE
- 1 tablespoon olive oil
- 1 onion small, finely chopped
- 1 clove garlic grated
- 2½ cups crushed tomatoes see note below for substitute
- 2 tablespoons tomato paste
- 1 pinch kebab spice mix or Mediterranean/middle eastern mixed spice
- 2 tablespoons yogurt whipped, optional
- ¼ teaspoon salt adjust per taste
GARNISH
- 2 tablespoons Kasseri cheese shredded or Mozzarella/Provolone/Gouda cheese
- 1 tablespoon parsley chopped
- 1 tablespoon butter or ghee, optional
Instructions
- Preheat the oven to 350ºF.
MEATBALLS
- Combine all the ingredients for koftas (meatballs) in a mixing bowl. Knead it well for 3-4 minutes. Refrigerate for at least 30 minutes.
CAULIFLOWER PUREE
- Fill water in a steamer to just below the level of the insert. Bring the water to a boil. Place the insert and add the cauliflower florets over it. Cover and allow it to steam for about 10 minutes. Alternatively, may also cook the cauliflower in boiling water until tender. Drain the water.
- Heat the olive oil in a small skillet and sauté the garlic until soft but do not let it brown, if you do not want a roasted flavor.
- Blend half the cauliflower and garlic with some yogurt. Add the remaining florets and rest of the ingredients and blend it to a puree.
- Adjust the seasoning and consistency, using a little water if needed. But make sure to not let it become runny. The puree should lend itself to form a mound on top of the meat balls.
TOMATO SAUCE
- Heat the olive oil in a cooking pot over medium heat. Add chopped onions and sauté until golden brown.
- Add the grated garlic and stir for 2 minutes. Add crushed tomatoes, tomato paste and stir 2-3 minutes. Add the spice mix, salt and mix well.
- If you want the sauce to be a bit creamy, may add the whipped yogurt and stir thoroughly. Tip: Whisk thick plain yogurt to make smooth whipped yogurt.
- Adjust spice, herbs, seasoning, per taste. Simmer 5 minutes and set aside. The sauce will cook later in the oven.
ASSEMBLE CAULIFLOWER STUFFED MEATBALLS
- Divide the chilled kofta/meatball mixture into 12 portions. Shape each portion into a round kofta ball and set aside.
- Cup the meatball in one hand and using your fingers make a depression in the center, gradually making a well in the center of each meatball.
- Take a 9 X 13 inch ovenproof baking dish (I used a Pyrex dish). Pour half the prepared tomato gravy into the dish.
- Gently arrange the meatballs. Carefully pour half of the remaining tomato gravy around the meatballs, making sure the level of gravy stays below the edges of the welled meatballs.
- The leftover tomato gravy may be added about 10 minutes prior to end of baking time, as by then some of the gravy may have evaporated and you can use that extra portion to adjust the amount of gravy around the meatballs.
- Using a spoon, portion out the creamy cauliflower puree into the welled area of each meatball. Top each filled meatball with some grated cheese.
- Place the baking dish in the oven and bake uncovered for about 35 to 40 minutes until the tops of the creamy cauliflower puree are golden brown. Garnish the creamy cauliflower stuffed meatballs with chopped parsley.
- A sprinkle of melted butter or ghee all over the dish is optional just for flavor or for a festive time. Serve this creamy cauliflower stuffed meatballs with a fresh vegetable salad.
Notes
- Instead of the 2½ cups crushed tomatoes + 2 tablespoons tomato paste you may also use ½ cup double concentrated tomato paste. If using tomato paste only then add 2 cups of stock or water.
- Kebab or kofta spice blend or grilling spice mixes are available at middle eastern or Mediterranean grocery stores and online.
- Breadcrumbs are not gluten free, unless you buy the gluten free version.
Emily
These meatballs look amazing! Love the addition of cauliflower!
Roxana Begum
Thanks
Jessica Robinson
What a great dish to eat a little healthier and yet still packed with lots of flavor.
Roxana Begum
Thanks :) Yes it is lighter than the potato stuffed ones and something different for a change.
Denise
What a fabulous recipe! They look delicious!
Roxana Begum
Thank you Denise.
Dannii
What a great way to add some extra vegetable to your diet. This is some delicious comfort food.
Roxana Begum
Yes definitely a comfort food :) Thanks Dannii.
Claudia
these look fabulous I want to eat one right now as I love cauliflower more than potatoes with I have seen done before. This is an awesome idea thank you
Roxana Begum
So glad you like it. Thanks Claudia.