Meatballs with broccoli rabe (cime di rapa) and potatoes baked in the oven. I like not throwing anything away in the kitchen; often from the scraps you can create truly delicious recipes. I made some delicious Orecchiette with broccoli rabe and decided not to discard the stems but to reuse them to make crispy vegetarian meatballs. Often the stems of broccoli rabe are thrown away because they are tougher, but if treated properly they become the special ingredient in exceptional meatballs. The combination with potatoes is perfect because the potato’s sweetness balances the vegetable’s slight bitterness. And if you also love meatballs, don’t miss my Super Quick Zucchini Meatballs, Baked Cauliflower Meatballs and Carrot Meatballs. I believe the stem is not waste but a natural supplement; often stems concentrate some nutrients even more than the leaves because the plant’s “lifeblood” flows there. They are rich in fiber, minerals and vitamins — many reasons not to throw them away but to recover them, and this recipe is perfect for that! Let’s head to the kitchen and prepare some delicious potato and vegetable meatballs. And remember that nature produces no waste, only ingredients waiting for the right idea!
DON’T MISS THESE RECIPES:
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 15 Minutes
- Cooking time: 30 Minutes
- Portions: 4Servings
- Cooking methods: Oven, Stovetop
- Cuisine: Italian
- Seasonality: Autumn, Winter
- Energy 131.59 (Kcal)
- Carbohydrates 16.75 (g) of which sugars 0.88 (g)
- Proteins 5.21 (g)
- Fat 5.00 (g) of which saturated 1.96 (g)of which unsaturated 0.93 (g)
- Fibers 2.71 (g)
- Sodium 216.34 (mg)
Indicative values for a portion of 150 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for Vegetable Meatballs
- 14 oz broccoli rabe (cime di rapa)
- 9 oz potatoes (about 2 medium potatoes)
- 1/3 cup grated Grana Padano
- 1/3 cup breadcrumbs
- 1 pinch ground nutmeg
- to taste salt
- to taste extra virgin olive oil
How to make Meatballs with Broccoli Rabe
Clean the broccoli rabe. Wash it under running water. If you use the stems, use a vegetable peeler to remove the tougher outer fibers and cut them into small pieces. Peel the potatoes, wash them and cut them into small cubes. Cook the potatoes and the broccoli rabe in a pot of boiling water. Test doneness by piercing with the tines of a fork. It will take about 20–25 minutes.
Drain and let cool. Transfer to a bowl and mash with a potato ricer or potato masher into a puree. It’s okay if a few small pieces remain. Add a pinch of salt, a pinch of nutmeg and the grated cheese, and mix with a fork. If the mixture is too soft, add 2–3 tablespoons of breadcrumbs.
Shape the meatballs. Take a small portion of the mixture and roll it between your hands to form a ball; I slightly flattened them. Roll each meatball in breadcrumbs as you prepare them. Place them slightly spaced on an oiled baking sheet or one lined with parchment paper. Drizzle a little extra virgin olive oil on top. Bake the meatballs in a preheated conventional oven at 374°F for 18–20 minutes
For air fryer cooking: at 356°F for 16–18 minutes
See you tomorrow with a new recipe, hugs, Loredana
Loredana’s Tips
Don’t throw away the cooking water! The water you blanched the stems in is very rich in minerals. Use it to cook pasta or as a base for a vegetable soup — it’s a real shame to pour it down the sink! Or you can simply let it cool and use it as a natural fertilizer for your plants.
If you don’t like the aroma or taste of nutmeg you can omit it or replace it with a pinch of black pepper.
Also try the recipe for Spinach and Potato Meatballs
Your Questions
Can I fry the meatballs?
Yes, of course. I suggest baking or using an air fryer, but fried they are even tastier.
Can I use only the leaves and florets?
Sure, this recipe was born as a green anti-waste idea, but it’s great prepared simply with the broccoli rabe tops!
