Delicious Meatless Tofu Balls for Spaghetti
I've been inspired by a lot of creative ways that young vegan chefs are posting on IG about meatless meats. Everything from chickpeas, jackfruit, mushrooms, vital wheat gluten, and tofu. So, I decided to create my own version of meatless meatballs!
Today, my husband was craving spaghetti with turkey burger. Since I don't eat certain meats and am mostly plant-based, I decided to make him his spaghetti while I made mine. This inspired me to create a recipe for spaghetti and meatballs that we could both enjoy, but my focus here is on the meatless tofu balls that I made for myself.
Meatless Tofu Balls Recipe:
Ingredients:
4 oz firm or extra firm tofu (drained, dried, and shredded)
1-2 tablespoons nutritional yeast
1 teaspoon Old Bay seasoning
1/2 teaspoon sea salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon umami spice
1/4 teaspoon black pepper
1 1/2 teaspoons liquid smoke
1 tablespoon organic ketchup
1 tablespoon spicy mustard
2 tablespoons vegan mayo
1/2 tablespoon avocado oil (for the mixture)
1/4 cup vegetable broth
1/2 cup vital wheat gluten flour
1 tablespoon avocado oil (for frying)
Instructions:
In a mixing bowl, combine the shredded tofu, nutritional yeast, Old Bay seasoning, sea salt, garlic powder, onion powder, umami spice, black pepper, liquid smoke, ketchup, mustard, vegan mayo, 1/2 tablespoon avocado oil, and vegetable broth. Mix thoroughly until well blended.
Add the vital wheat gluten flour to the mixture and mix well again using your hands until the dough is evenly combined.
Using a cookie scoop or deep tablespoon, form the mixture into meatballs and let them sit for a few minutes.
Heat 1 tablespoon of avocado oil in a hot pan. Add the meatballs and brown them on all sides.
Transfer the browned meatballs to a lined baking sheet and place in a preheated oven at 425°F. Bake for 20-30 minutes, flipping the meatballs halfway through the cooking time.
Let the meatless tofu balls cool slightly before serving. They can be enjoyed on their own or added to your favorite sauce.
Serve with Spaghetti my way:
For my sauce, I used about 1/3 of a jar of low FODMAP spaghetti sauce, chopped mushrooms, and spinach, adding vegetable broth for extra flavor. Once my sauce was cooked, I added the cooked meatless tofu balls, letting them soak in the sauce.
I cooked enough organic angel hair pasta to combine in my sauce. We like it all mixed and soaking, as it's super flavorful that way.
To top it off, I made some garlic butter toast using toasted sourdough bread slices, minced garlic paste, parsley, sea salt, and oat butter. Super yummy!
I've made spaghetti many times, including meatless sauces, but this is the first time I created these delicious tofu VWG balls. They were a hit and will definitely be made again!
Nutrition Facts (per serving, approximately 4 meatballs):
Calories: 150
Protein: 10g
Fat: 8g
Carbohydrates: 10g
Fiber: 2g
Sugars: 1g
Sodium: 400mg
Suggested Servings:
This recipe makes approximately 16-20 meatless balls, depending on size. A serving size is typically 4 meatballs, which makes about 4-5 servings per recipe.
Storage:
Store any leftover meatless tofu balls in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze the meatballs in a single layer on a baking sheet until solid, then transfer them to a freezer-safe container or bag for up to 3 months. Reheat in the oven or on the stovetop before serving.
Healthy Benefits:
Tofu: A great source of plant-based protein and contains all nine essential amino acids. It's also rich in iron, calcium, and magnesium.
Nutritional Yeast: Packed with B-vitamins, especially B12, and adds a cheesy flavor without dairy.
Avocado Oil: High in healthy monounsaturated fats and vitamin E, which support heart health and skin health.
Vital Wheat Gluten: High in protein and provides a chewy, meat-like texture to the meatballs.
Spices and Seasonings: Adding flavor without extra calories, the variety of spices used in this recipe can have antioxidant and anti-inflammatory properties.
Enjoy these delicious, versatile, and nutritious meatless tofu balls as a part of your plant-based lifestyle!
Disclaimer:
I am not a medical professional or nutritionist. The information provided in this recipe is based on years of personal research and experience. Always consult with a healthcare professional or nutritionist for personalized advice and information.
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