Vegetarian “Meatball” Sub with Sweet Potato Fries


We are giving some love to all of the vegetarians out there! Here is a tastey recipe for a vegetarian meatball sub!


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preparation

preparation Time
0 mins
cook Time
0 mins
servings
6
calories
861 per serving

ingredients

  • 1/2 cup whole wheat breadcrumbs
  • 1/8 cup grated parmesan cheese
  • 1/8 cup chickpeas, rinsed, roughly chopped
  • 1 tablespoons toasted pine nuts, roughly chopped
  • 1 tablespoons golden raisins, roughly chopped
  • 1 teaspoons chopped garlic
  • 1 teaspoons fresh parsley
  • 1 teaspoons salt
  • 1 teaspoons freshly ground pepper
  • 1 bunch broccoli crowns or rapini, cooked, cooled and roughly chopped
  • 1/4 head cauliflower, cooked, cooled and roughly chopped
  • Nonstick cooking spray, for greasing
  • 1 pounds Nonstick cooking spray, for greasing
  • 1 jar marinara sauce
  • 6 whole wheat French rolls
  • 1 egg
  • 2 medium sweet potatoes or yams
  • 1 egg white
  • sea salt to taste
  • 1 teaspoons paprika
  • 1 teaspoons cumin

directions

Meatballs

Preheat the oven to 400 degrees F. Mix together the breadcrumbs, cheese, chickpeas, pine nuts,raisins, garlic, parsley, salt, pepper, broccoli, cauliflower and egg. Refrigerate for 15 minutes. Scoop and roll the mixture into about 2.5-ounce balls. Place on a greased baking sheet. Bake for 30 minutes. Remove and let cool. Slice bread down the middle and place 3 slices of cheese in bread. Bake for 5 minutes. Place 4 veggie balls into sub, top with marinara, and 2 more slices of cheese. Broil for 2 minutes until cheese melts. Serve with Sweet potato frites. Recipe follows.

Fries

Peel the potatoes and cut into strips or wedges with even thicknes. Soak in a bowl of cold water for 30 minutes to allow all starch to be removed. Drain and pat completely dry. Meanwhile prepare dipping sauce (if using). In a small bowl, add all ingredients and set in fridge for flavors to meld. Preheat oven to 425 F (convection is best*). Line a large baking sheet with parchment paper. In a large bowl, add egg white and beat until slightly foamy. Add potatoes, salt and choice of herbs/spices to taste. Toss to coat. Spread potato slices onto baking sheet and make sure they do not overlap and are not crowded or touching. Bake for 15 minutes. Flip the fries over and return to oven for another 15 minutes or until cooked through. Reduce heat to 200F and let the fries dry for another 15-20 minutes. Remove from oven and enjoy with dipping sauce.

recipe by

Kari K.


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Kari Karch

Kari Karch is a 19-year veteran of the culinary industry, creator of Kiss the Cook, and the head chef and spokesperson for the Kenmore brand. She has made many notable appearances on ABC Morning News, on WGN, on the Cooking Channel and as a judge for the World Food Championships.