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Healthy Cashews Veggie Meatballs (AIP Reintroduction) – A Plant-Based Delight!
If you’re following the Autoimmune Protocol (AIP) Reintroduction diet, these Cashews Veggie Meatballs are a perfect addition to your meal plan.
They are made with healthy ingredients, providing a satisfying, meat-free option. These meatballs are easy to prepare, full of flavor, and packed with nutrients.
Whether you’re reintroducing foods or simply craving a healthy meal, these veggie meatballs will fit right in. Plus, they are grain-free, dairy-free, gluten-free and egg-free, making them suitable for many dietary needs. Ready in under an hour, they offer a perfect balance of taste and nutrition.
Cashews Veggie Meatballs Health Benefits
These Cashews Veggie Meatballs offer numerous health benefits, especially for those with autoimmune conditions.
Walnuts or cashews provide healthy fats and protein, which support your energy levels and immune function.
The zucchini, carrot, and mushrooms offer a rich source of vitamins and minerals, aiding digestion and overall health.
Additionally, the recipe includes olive oil, which is known for its anti-inflammatory properties and heart-healthy fats.
The dish is naturally gluten-free, making it ideal for anyone with gluten sensitivity or following a paleo diet. Overall, it promotes a balanced, nutrient-dense approach to healing.
What You’ll Need
- 1 cup walnuts or cashews (soaked for 2 hours, then drained) (120 g): These nuts provide healthy fats and protein to support your energy levels and immune function.
- 1 medium zucchini (about 1 1/2 cups grated) (200 g): Packed with vitamins, minerals, and fiber, zucchini aids digestion and keeps you hydrated.
- 1/2 cup mushrooms (finely chopped) (70 g): Mushrooms are an excellent source of vitamins, especially B vitamins, which support your metabolism.
- 1 medium carrot (about 1 cup grated) (70 g): Carrots are rich in antioxidants and promote eye health with their high vitamin A content.
- 1 small onion (about 1/2 cup diced) (70 g): Onions add a natural sweetness and are a great source of antioxidants and vitamin C.
- 2 tbsp tapioca flour (30 g): Tapioca flour helps hold the meatballs together, providing a gluten-free alternative to traditional binders.
- 1 tbsp coconut aminos (15 ml): A soy-free alternative to soy sauce, coconut aminos adds umami flavor while keeping the recipe AIP-compliant.
- 1 tbsp nutritional yeast (optional, for cheesy flavor) (15 g): Nutritional yeast gives a cheesy taste and adds extra B vitamins.
- 1/2 tsp salt (2 g): Salt enhances the flavor of the meatballs, while helping to maintain hydration levels.
- 1 tbsp olive oil (15 ml): Olive oil provides heart-healthy fats, essential for maintaining proper cell function.
- 1 tsp dried thyme (1 g): Thyme has anti-inflammatory properties and adds a lovely aroma and flavor to the meatballs.
How to Make Cashews Veggie Meatballs
Preheat the oven.
Set your oven to 375°F (190°C). Line a baking sheet with parchment paper to prevent sticking.
Grind the nuts.
Place soaked walnuts or cashews in a food processor. Pulse until you get a fine, crumbly texture. Avoid over-processing.
Prepare the veggies.
Grate the zucchini and carrot. Squeeze the zucchini well to remove excess water. Finely chop mushrooms and dice the onion.
Mix the meatball base.
In a large bowl, combine ground nuts, grated veggies, mushrooms, onion, tapioca flour, coconut aminos, and nutritional yeast.
Season the mixture.
Add olive oil, dried thyme, salt, and optional pepper. Stir everything until the mixture sticks together. If it feels too wet, add more tapioca flour.
Shape the meatballs.
Form small balls about 1.5 inches in diameter. Place them evenly spaced on the prepared baking sheet.
Bake the meatballs.
Bake for 25 to 30 minutes. Turn them halfway through baking to ensure even cooking. They should be golden and slightly crispy.
Serve and enjoy.
Drizzle the sauce over the meatballs. Garnish with fresh basil for a pop of color and flavor. Enjoy warm!
Serving Suggestions
These Cashews Veggie Meatballs pair beautifully with a variety of side dishes. For a complete meal, serve them with mashed sweet potatoes, cauliflower rice, or a refreshing cucumber salad. If you’re in the mood for something more filling, try pairing them with zoodles (zucchini noodles) or a hearty green salad.
You can also serve these meatballs as a fun appetizer with toothpicks at your next gathering. For a cozy dinner, drizzle them with your favorite sauce and enjoy them warm.
Storage and Reheating Tips
Store any leftover veggie meatballs in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze them in a sealed container for up to 2 months.
When ready to eat, reheat the meatballs in the oven at 350°F (175°C) for about 10 minutes to regain their crispiness. You can also reheat them in a skillet over medium heat, adding a touch of olive oil to prevent sticking.
Variations and Customization
This recipe is versatile and can be easily customized to suit your preferences.
- Nut-Free Option: Replace the walnuts or cashews with pumpkin seeds for a nut-free version.
- Different Veggies: Swap out the zucchini for spinach, kale, or even grated sweet potato for a slightly different flavor.
- Additional Herbs: Try adding oregano, rosemary, or basil to enhance the flavor profile.
- Optional Garlic: If you don’t have a reaction to garlic into your diet, add garlic powder or minced fresh garlic to the mix.
FAQ Section
Can I make these nut-free?
Yes! Replace walnuts or cashews with pumpkin seeds for a nut-free version.
Can I freeze these Cashews Veggie Meatballs?
Absolutely! After baking, allow the meatballs to cool completely, then freeze them in a sealed container for up to 2 months.
What sauce pairs best with these meatballs?
A no-tomato marinara, a creamy mushroom, or an avocado lime sauce works wonderfully. You can also try a balsamic reduction for a tangy twist.
You might also want to try these recipes:
Did you enjoy these veggie meatballs? I’d love to hear your thoughts! Leave a comment below and share your favorite way to serve them.
Don’t forget to share this recipe with friends and family who follow an AIP or plant-based lifestyle. You can also subscribe to my newsletter for more healthy recipes and tips for managing autoimmune conditions.
Cashews Veggie Meatballs
Course: Appetizers, SnacksCuisine: MediterraneanDifficulty: Easy4
servings20
minutes30
minutes310
kcal4-5
MeatballsThese Cashews Veggie Meatballs are a delicious and nutritious AIP-friendly recipe perfect for those on the Autoimmune Protocol (AIP) diet, especially during the reintroduction phase. Made with grated zucchini, carrot, and mushrooms, these meatballs are packed with healthy fats from cashews, providing a great source of protein. The meatballs are crispy on the outside and tender on the inside, making them a satisfying option for a grain-free, dairy-free, and seed-free meal.
Ingredients
1 cup walnuts or cashews (soaked for 2 hours, then drained) (120 g)
1 medium zucchini or yellow squash (about 1 1/2 cups grated) (200 g)
1 medium carrot (about 1 cup grated) (70 g)
1/2 cup mushrooms (finely chopped) (70 g)
1 small onion (about 1/2 cup diced) (70 g)
2 tbsp tapioca flour (30 g)
1 tbsp nutritional yeast (optional, for cheesy flavor) (15 g)
1 tsp dried thyme (1 g)
1/2 tsp salt (2 g)
Directions
- Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Grind the walnuts or cashews in a food processor until they reach a fine, crumbly texture. Don’t over-process — you want some texture, not a paste.
- In a large bowl, combine the ground nuts with the grated zucchini, carrot, mushrooms, onion, tapioca flour, coconut aminos, nutritional yeast, thyme, salt, and pepper.
- Mix well until the mixture sticks together. If it's too wet, add a little more tapioca flour.
- Form the mixture into small meatballs (about 1.5 inches in diameter) and place them on the baking sheet.
- Bake for 25-30 minutes, turning halfway through, until the meatballs are golden and slightly crispy on the outside.
- Serve the meatballs with No-tomato sauce or Tahini Lemon Sauce or Avocado and Lime Sauce drizzled over the top and fresh basil for garnish.
Notes
- Soaking Nuts: Make sure to soak them for at least 2 hours, then drain them. This helps with digestibility and texture when grinding them.
- Texture of Meatballs: The mixture should be sticky enough to form into meatballs. If it feels too wet, add a little more tapioca flour, 1 teaspoon at a time, until it reaches the right consistency. Be careful not to add too much tapioca since the meatballs will become gummy and stretchy when heated.
- Baking Tip: Be sure to turn the meatballs halfway through the baking time to ensure they cook evenly and become crispy on all sides.
- Vegetable Variations: Feel free to experiment with other vegetables. Spinach, kale, or sweet potato can be used in place of zucchini or carrots for a different veggie profile.
- Serving Suggestions: These meatballs pair well with AIP-compliant marinara, a simple avocado dip, or a side of roasted vegetables for a complete meal.
- Storage: Leftovers can be stored in an airtight container in the fridge for 3-4 days or frozen for up to a month.
