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Turkey and Courgette Meatballs with Cauliflower Rice

Turkey and Courgette Meatballs with Cauliflower Rice

By OcadoLifePublished on 22 April 2025“The turkey mince in this healthy Turkey and Courgette Meatballs with Cauli Rice is lower in fat and sat fat than red meat,” says food editor, stylist and recipe writer Lucy Jessop. “Swapping pasta or rice for cauli rice is a great way to boost your veg intake – and this recipe gives you 2 of your 5 a day.” This recipe was first listed in OcadoLife as gluten free and can be easily adapted to be gluten free. When selecting products or using the add to trolley functionality please always ensure that the ingredients and products you select to purchase are gluten free. This recipe is a high-protein recipe.
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Time and servings

30 minsTotal time
Serves 4346 kcal/serving
15 minsPrep time
15 minsCooking time

Ingredients

  • 1 courgette, coarsely grated
  • 3 garlic cloves, crushed or grated
  • 1 lemon, zest finely grated, juice reserved
  • 1 heaped tsp fennel seeds, lightly ground using a pestle and mortar
  • ¼ tsp chilli flakes, plus extra to taste
  • ¼ tsp dried thyme
  • 1 medium egg, lightly beaten
  • 4 tbsp rolled oats, finely chopped in a blender (check for gluten-free)
  • 500g turkey thigh mince (6% fat)
  • 1 tbsp olive oil
  • 1 (690g) jar passata
  • 1 cauliflower, broken into florets
  • 1 (25g) pack flat-leaf parsley, chopped

Method

  • Step 1

    Press the grated courgette in a sieve to remove excess moisture. Place in a large mixing bowl with the garlic, lemon zest, fennel, chilli flakes, thyme, egg, oats, ½ tsp salt and lots of black pepper; mix well.

  • Step 2

    Mix in the turkey mince until combined; chill for at least 10 mins to firm up. Shape into 20 evenly sized meatballs.

  • Step 3

    In a large pan, fry the meatballs in the oil over a high heat for 6-8 mins, turning, until browned all over. Add the passata with 150ml water; simmer over a lower heat for 15 mins or until cooked through.

  • Step 4

    For the cauli rice, blitz the cauli florets in a food processor to rice-like grains. Heat 2 tbsp water in a large pan, add the blitzed cauli with seasoning; cover and steam for 3-4 mins, stirring occasionally, until tender. Stir through half the parsley and a good squeeze 
of lemon juice. Season to taste.

  • Step 5

    Serve the cauli rice with the meatballs, scattered with the remaining parsley.