Sunday, September 10, 2017

Vegetarian/Vegan Meatballs


Sharing recipes, creating new ones or re-creating old ones. This is what I love to do. I am thankful for family and friends when they think of me - and a recipe too. My sister Wendy shared this recipe with me and I made up a batch for the weekend. Easy and very versatile, add in your own seasonings, a bit of heat if you like but do make your family a batch soon.


Vegetarian/Vegan Meatballs

The ingredients you will need.

The beans, broth, and other wet ingredients are blended smooth.

The potato is cooked, cooled and mashed.

The dry ingredients and whisked together and combined with the wet.

The 'dough' is mixed and shaped into meatballs.

 Vegetarian/Vegan Meatballs baked and ready for a sauce.

BBQ Vegetarian Meatballs with sautéed onions.


1 medium-large potato (about 225 grams / 8 oz), peeled and diced
½ cup (100 grams) cooked white beans
1 medium onion
3 cloves of garlic, minced or grated
2 tablespoons soy sauce
½ cup (120 ml) vegetable stock
1 cup (130 grams) vital wheat gluten
2 teaspoons paprika
2 teaspoons dried oregano
3 teaspoons dried basil
4 tablespoons nutritional yeast
Pepper, to taste

Preheat the oven to 200°C / 400F°.
Boil the potato until soft. Drain and mash. Set aside to cool.
Meanwhile, combine the beans, one quarter of the onion (roughly chopped), 3 roughly chopped cloves of garlic, the soy sauce and vegetable stock in a blender or food processor and blend until smooth.
In a bowl, combine the vital wheat gluten, paprika, oregano, basil, nutritional yeast, mashed potato and liquid mixture. Mix to combine then use your hands to mash the mixture together into a dough. 
Tear off portions of the dough and roll them into meatballs. Place them on a lightly greased or paper-lined pan and bake for 20 minutes, flipping them over at 10 minutes. You can eat them still warm from the oven or you can let them cool and reheat them in the sauce later. I find that letting them cool helps them firm up to a more meaty texture.
Add your sauce, salt, pepper and meatballs. Simmer for a few minutes until the meatballs are heated through then serve.

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