Crimini Mushroom Meatballs
Crimini mushrooms are among the only natural food sources of vitamin D, and mushrooms are one of the few foods that contain germanium, a trace mineral that helps your body use oxygen efficiently and prevents against damaging effects of free radicals. Many mushrooms are also good sources of selenium, an antioxidant mineral, as well as copper, niacin, potassium and phosphorous. Additionally, mushrooms provide protein, vitamin C and iron. Because their cells walls are undigestible unless exposed to heat, you must cook mushrooms to get their nutritional benefits.
Try this healthy recipe for mushroom meatballs next time you crave some comfort food! These homestyle meatballs are great in sandwiches, atop veggie noodles or regular pasta!. These bite-sized mushroom treats are made with whole-food ingredients and will win over vegetarian eaters and omnivores alike. Pair them with jarred or homemade tomato sauce, pesto, or a Swedish-style cream sauce and berry jam.
Yield: 4–6 servings
Prep time: 15 minutes
Cooking time: 45 minutes
1 tablespoon coconut or olive oil
1 medium onion, finely diced
3 cloves garlic, minced
1½ pounds crimini mushrooms, finely chopped (by hand or in a food processor)
1 tablespoon chopped fresh rosemary or ½ tablespoon dried rosemary
1 tablespoon Italian seasoning
½ teaspoon red pepper flakes
1 teaspoon salt
Freshly ground black pepper
1 cup rolled oats
1 cup breadcrumbs
¼ cup chopped flat-leaf parsley
½ cup grated Parmesan
2 large eggs
Heat oil in a large pan over medium heat. Add onions and sauté until softened. Add garlic and stir until fragrant—about one minute.
Add chopped mushrooms, and cook, stirring often, until lightly browned—about 10 minutes.
Add rosemary, Italian seasoning, pepper flakes, salt and pepper. Cook for one minute and remove from heat.
Transfer mixture to the large work bowl of a food processor fitted with an S blade. Pulse until coarsely blended, then add oats and pulse until combined. Blend until it is very finely chopped.
Turn out mixture into a large mixing bowl. Add breadcrumbs, parsley, cheese and eggs. Cover and cool for one hour.
Preheat oven to 400 degrees F.
Form meatball mixture into small balls, about 1–2 inches in diameter. Bake on a foil-lined baking sheet for 15 minutes, then flip each meatball and bake for another 15 minutes.
Serve with your favorite sauce and enjoy!