Cauliflower Quinoa Vegetarian Meatballs in Coconut Turmeric Sauce
Golden baked cauliflower and quinoa “meatballs” served in a creamy, lightly spiced coconut-turmeric sauce. A plant-based Mediterranean-inspired dish that’s healthy, comforting, and naturally gluten-free.
⏱ Time
Prep: 20 minutes
Cook: 25 minutes
Total: 45 minutes
🛒 Ingredients
For the Meatballs
1 cup cauliflower, grated or finely processed
1 cup cooked quinoa
½ cup rolled oats, finely ground
1 small onion, finely chopped
2 cloves garlic, minced
2 tbsp fresh parsley, chopped
1 tsp ground cumin
½ tsp smoked paprika (optional)
1 egg (or flax egg for vegan)
Salt & pepper, to taste
Olive oil for baking
Coconut Turmeric Sauce
1 cup coconut milk
1 tsp turmeric powder
1 tsp ground cumin
1 tsp maple syrup or honey
1 tbsp lemon juice
1 tbsp olive oil
Salt & pepper to taste
Garnish
Fresh cilantro or parsley, chopped
Toasted coconut flakes or sesame seeds (optional)
👩🍳 Instructions
1️⃣ Prepare the Meatballs
1. Preheat oven to 200°C / 400°F.
2. In a bowl, combine cauliflower, quinoa, oats, onion, garlic, parsley, cumin, paprika, salt, and pepper.
3. Add egg (or flax egg) and mix until sticky enough to form balls.
4. Shape mixture into small balls (about 2 inches).
5. Place on a lined baking sheet and drizzle or brush lightly with olive oil.
6. Bake 18–20 minutes, turning halfway, until golden.
2️⃣ Prepare the Coconut Turmeric Sauce
1. In a small saucepan, heat olive oil over medium heat.
2. Add turmeric and cumin, toast 30 seconds.
3. Stir in coconut milk, maple syrup, lemon juice, salt, and pepper.
4. Simmer 5–7 minutes until slightly thickened.
3️⃣ Serve
Arrange meatballs on a plate or shallow bowl.
Pour coconut-turmeric sauce over them.
Garnish with fresh herbs and optional toasted coconut or sesame seeds.
💡 Tips
Press out extra moisture from cauliflower for firmer meatballs.
Can be air-fried for extra crispiness (180°C / 350°F, 12–15 minutes).
Serve with cauliflower rice, quinoa, or whole-grain couscous for a full meal.
❓ frequently Asked Questions FAQs
Can I make this vegan?
Yes, substitute egg with 1 flax egg (1 tbsp flax + 3 tbsp water).
Can I freeze the meatballs?
Yes, bake, cool, and freeze in an airtight container up to 2 months. Reheat in oven.
Is this gluten-free?
Yes, naturally (use gluten-free oats).
🧮 Nutritional Information
Calories: 320
Protein: 12g
Carbohydrates: 32g
Fat: 15g
Fiber: 7g