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Tofu Meatballs with No Fat Added

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"Vegan meatballs. Super healthy, low calorie, and very versatile. The mix of grains and flours is very flexible - use whatever you have on hand. The seasonings could easily be altered to make this recipe suitable for any ethnicity. I usually serve them over spaghetti with a simple red sauce on top. You can make it into a meatloaf instead of meatballs."
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Ingredients

1 h 46 m servings 123 cals
Original recipe yields 8 servings (48 meatballs)

Directions

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  1. Preheat oven to 325 degrees F (165 degrees C). Line a baking sheet with a silicone liner or parchment paper.
  2. Place tofu in a large bowl; crumble into small pieces using a pastry blender. Add cornmeal, rolled oats, oat bran, ground flax seeds, Dijon mustard, steak seasoning, soy sauce, Worcestershire sauce, paprika, oregano, liquid smoke, brown sugar, and black pepper.
  3. Place grated mushrooms in a large skillet over medium heat; cook and stir until they soften and release their liquid, 3 to 5 minutes. Add to tofu mixture in the bowl; stir well to combine.
  4. Place onion and garlic in the same skillet; cover and cook until softened, about 5 minutes. Stir into tofu mixture in the bowl.
  5. Place parsley in the skillet and cook, covered, until wilted, 3 to 5 minutes. Mix into tofu mixture. Add enough wine to make the mixture moist enough to shape into balls. Arrange balls on the lined baking sheet.
  6. Bake meatballs in the preheated oven until browned and crisp on the outside, about 1 hour.

Footnotes

  • Cook's Notes:
  • Any variety of tofu can be used. The brand listed has the right texture on its own. Other varieties will probably need to be frozen first, then thawed, drained, and crumbled.
  • You can use wheat germ or dry whole grain bread crumbs instead of oat bran if desired. Substitute brown mustard for the Dijon mustard if preferred. Substitute 1/8 teaspoon smoke powder for the liquid smoke if desired. Use 1/2 teaspoon of the sweetener of your choice.
  • I use a food processor for all the veggies. How else could you grate mushrooms?
  • Note there is no added salt. This recipe is plenty salty on its own. You can use tamari instead of soy sauce if desired.
  • I like to bake them most of the way, then turn off the oven and finish the baking later just before serving.

Nutrition Facts


Per Serving: 123 calories; 4.6 g fat; 15.7 g carbohydrates; 7.5 g protein; 0 mg cholesterol; 779 mg sodium. Full nutrition

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