Dairy-Free

Veggie Blossom Meatballs

If you’ve been curious about banana blossoms but aren’t quite sure what to do with them, this simple recipe is the perfect place to start.

Banana Blossom & Egg Meatballs: A Vegetarian Twist on Comfort Food

If you’ve been curious about banana blossoms but aren’t quite sure what to do with them, this simple recipe is the perfect place to start. Banana blossoms have a naturally mild flavor with a texture similar to artichoke hearts, making them an excellent plant-forward ingredient for creative vegetarian dishes.

In this recipe, we combine tender banana blossom pieces with eggs, chickpea flour, oat butter, and avocado oil to form hearty, satisfying meatballs—without any meat! They’re crisp on the outside, tender on the inside, and perfect for serving as an appetizer, in a grain bowl, or over your favorite pasta.

Banana Blossom and Pasteurized Brown Eggs

Ingredients

Serves 2–3 (Makes about 12–14 small meatballs)

1 can (14 oz) banana blossom, drained, rinsed, and chopped
1 whole egg
2 tablespoons liquid egg whites
1 tablespoon oat butter
1 tablespoon avocado oil (plus extra for pan-frying)
¼ cup + 1 teaspoon chickpea flour
½ teaspoon garlic powder
½ teaspoon paprika
¼ teaspoon salt
¼ teaspoon pepper
1 teaspoon lemon juice (optional, for brightness)

Instructions

Prep the Banana Blossom
Drain and rinse the banana blossom well. Pat dry with a paper towel, then chop into small bite-sized pieces.
Cook the Base
In a large skillet, heat the oat butter and avocado oil over medium heat. Add the banana blossom pieces, garlic powder, paprika, salt, and pepper. Sauté for 5–7 minutes until fragrant and any excess liquid cooks off.
Mix Everything Together
Remove the pan from heat and let the mixture cool slightly. Stir in the whole egg and egg whites until the banana blossom pieces are evenly coated.At this point, you have two options:
- For smoother meatballs (what I did): Transfer the mixture to a food processor and pulse a few times until it comes together into a slightly chunky but cohesive mixture. This helps the meatballs hold together better and gives them a more uniform texture.
- For chunkier meatballs: Skip the food processor and keep the mixture as is for a more rustic, textured bite.
Add Chickpea Flour
Sprinkle the chickpea flour over the mixture and stir well. The mixture should hold together when pressed. If too wet, add a teaspoon more flour.
Chill the Mixture (Optional)
For easier shaping, chill the mixture for 10–15 minutes.
Shape & Cook
Roll into small meatballs. Heat a little more avocado oil in the same skillet and pan-fry the meatballs over medium heat for 6–8 minutes, turning occasionally, until golden on all sides.

Serving Suggestions

Over Pasta: Toss with marinara sauce and serve over spaghetti or zucchini noodles.
In a Bowl: Serve with quinoa, roasted veggies, and a drizzle of tahini dressing.
As an Appetizer: Pair with a yogurt-garlic dip or a tangy barbecue sauce.
In Wraps or Pitas: Add to a warm pita with greens, cucumber, and a light dressing.

Estimated Nutrition (Per 4 Meatballs)

Calories: 165
Protein: 8g
Carbs: 10g
Fat: 10g
Fiber: 2g
Sodium: 180mg

Values may vary based on brand and exact measurements.

Health Benefits of Key Ingredients

Banana Blossom: Low in calories, high in fiber, and rich in antioxidants that support digestion and immune health.
Eggs: Provide high-quality protein and essential vitamins like B12 and choline for energy and brain health.
Chickpea Flour: Gluten-free, high in plant-based protein and fiber, helps stabilize blood sugar levels.
Avocado Oil: Heart-healthy monounsaturated fats and vitamin E for skin and cardiovascular health.
Oat Butter: Plant-based creamy richness plus extra fiber and minerals from oats.
Lemon Juice: Adds vitamin C and aids in iron absorption from plant foods.

Final Thoughts

These Banana Blossom & Egg Meatballs are a fun way to add more plant-forward meals into your week while keeping things simple and satisfying. They’re hearty enough for dinner yet light enough for lunch, offering a boost of protein, fiber, and flavor in every bite.

Disclaimer:
This content is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any changes to your diet, supplements, or lifestyle—especially if you have existing conditions or take medication.

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