Homemade Meatball Subs

Kids love meatballs, and moms and dads will love all the nutrients in the vegetables hidden in this recipe. Spoon some into a nutritious sandwich, or serve the original recipe over spaghetti.


  • 1 jar (570 ml) Healthy Harvest® Tomato & Basil Pasta Sauce
  • 1 small carrot, peeled and chopped
  • 1/2 small chopped zucchini
  • 2 cloves of garlic, minced
  • 1 slice of wholemeal bread cut into cubes
  • 1/3 cup grated Parmesan cheese
  • 3 tablespoons of milk
  • 1 egg
  • 1 1/2 teaspoons of Italian dried herbs
  • 1/4 teaspoon each sea salt and freshly ground black pepper
  • 1 lb (454 g) lean ground beef


  1. Thinly chop the carrot, zucchini, and garlic in a food processor. Add the bread, cheese, milk, egg, dried herbs, salt, and pepper, and blend the ingredients without puréeing.
  2. Pour into a bowl. Then add the crumbled beef. Mix gently to blend with other ingredients; prepare 18 meatballs.
  3. Meanwhile, heat the sauce in a large frying pan over medium heat. Then add the meatballs to the sauce and partially cover. Simmer for 15 minutes, turning meatballs over after 8 minutes. Sprinkle the cheese over the meatballs and serve them on submarine rolls or a bed of hot cooked spaghetti.


If you do not have a food processor, use a grater to finely chop the carrot and zucchini.

By portion (3 dumplings with sauce):

267 calories, 13 g fat, 5 g saturated fat, 86 mg cholesterol, 634 mg sodium, 13 g carbohydrates, 2 g fiber, and 23 g protein. Excellent source of vitamin B12 and zinc. Good source of riboflavin and iron.

1 Comment

  1. Anne L Davison

    These recipes look yummy,cañ’t wait to try lots òf them

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