Plant-Based Meatballs

Serve with tomato sauce over whole-grain spaghetti. Sprinkle with grated parmesan cheese if desired.

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Plant-Based Meatball
Photography Image © Yevhenii Dubinko | Getty Images

Ingredients

  • 1 tsp extra-virgin olive oil
  • ½ onion, finely chopped
  • 1 carrot (peeled and grated)
  • ¼ tsp salt
  • Freshly ground black pepper to taste
  • 1 tsp minced garlic
  • ¼ tsp chopped fresh oregano (or a pinch of dry)
  • 1 large egg
  • ½ cup whole-wheat breadcrumbs
  • 1⁄3 cup walnuts, ground
  • ¼ cup fresh parsley, chopped
  • 1 cup fresh parsley, chopped
  • 1 Tbsp Dijon mustard
  • 1 lb firm tofu, pressed (weighted with heavy pan to squeeze out water)

STEPS

  1. Heat a heavy bottom skillet over low heat and add olive oil, onion, carrot, salt, pepper, garlic, and oregano. Cook, stirring often, until tender, 10 minutes.
  2. In a large bowl, lightly beat the egg, then add breadcrumbs, walnuts, parsley, and mustard.
  3. Crumble the pressed tofu with your hands and add it to the bowl along with the sautéed vegetables. Mix well.
  4. Preheat oven to 350°F. Form tofu mixture into 12 balls and place on an oiled baking sheet.
  5. Bake until crisp and brown on the outside, approximately 30 minutes.

Yield: 4 Servings (3 meatballs per serving)

Nutrients per serving: Calories: 188; Total Fat: 10 g; Saturated Fat: 1.5 g; Total Carbohydrate: 11 g; Total Sugars: 3 g (Added, 1 g); Dietary Fiber: 3 g; Protein: 11.5 g; Sodium: 373 mg; Potassium: 274 mg; Calcium: 141 mg; Vitamin D: 1 µg; Iron: 2 mg

(tsp = teaspoon; Tbsp = Tablespoon; lb = pound; g = grams; mg = milligrams; µg = microgram)

Recipe courtesy of Janis Jibrin, MS, RD. Recipe adapted from The Pescatarian Plan: The Vegetarian + Seafood Way to Lose Weight and Love Your Food. (Ballentine Books, 2014)

 

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