Savory Vegan Tofu Meatballs
These Savory Vegan Tofu Meatballs are a deliciously healthy alternative for those looking to reduce their meat intake without sacrificing flavor. Packed with protein from the tofu and enriched with the goodness of nutritional yeast, these meatballs make a perfect addition to your spaghetti or any pasta dish. They're easy to prepare and can be customized with your favorite Italian herbs for an extra burst of flavor. Don’t forget to serve them with a side of marinara sauce for dipping or tossing with your pasta for a hearty, guilt-free meal.
N/A
Servings
120
Calories
9
Ingredients
Ingredients
Firm tofu
1 lb (drained, blotted, and mashed)
Quick oats
1/2 cup (uncooked (substitute with cooked rice, rice flakes, or crushed corn flakes for gluten-free option))
Braggs liquid aminos or soy sauce
2 tablespoons
Fresh parsley
1/4 cup (minced)
Onion powder
2 teaspoons
Garlic powder
1 teaspoon
Cornstarch
1/2 cup
Nutritional yeast
1/2 cup
Sesame oil or frying oil
2 tablespoons (for sautéing)
Instructions
1
Begin by draining the firm tofu and pressing it to remove excess moisture. Once blotted and mashed, set it aside.
2
In a medium mixing bowl, combine the mashed tofu with quick oats, Braggs liquid aminos (or soy sauce), fresh parsley, onion powder, and garlic powder. Use your hands to thoroughly mix all ingredients until well blended.
3
In a separate shallow dish, combine the cornstarch and nutritional yeast; set aside.
4
Take a handful of the tofu mixture and shape it into 1 1/2-inch balls, ensuring they are compact and well-formed.
5
Roll each meatball in the cornstarch and nutritional yeast mixture to coat evenly.
6
Heat sesame oil (or your preferred frying oil) in a skillet over medium heat. Once hot, carefully add the meatballs and sauté them until they are golden brown on all sides, about 5-7 minutes.
7
Remove the meatballs from the skillet and serve them warm with your favorite pasta dish or marinara sauce!
Nutrition Information
14g
Carbs
8g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the primary ingredient in these vegan meatballs?
The primary ingredient is one pound of firm tofu.
Are these tofu meatballs vegan?
Yes, these meatballs are 100% vegan.
Can I make these meatballs gluten-free?
Yes, you can make them gluten-free by substituting quick oats with cooked rice, rice flakes, or crushed corn flakes.
How much protein is in one serving?
Each serving contains 8g of protein.
What is the calorie count for this recipe?
The recipe contains 120 calories per serving.
How many carbohydrates are in these meatballs?
There are 14g of carbohydrates per serving.
What type of tofu should I use?
You should use firm tofu that has been drained, blotted, and mashed.
How do I prepare the tofu before mixing?
Drain and press the tofu to remove excess moisture, then blot it and mash it.
What acts as the binder for these meatballs?
Quick oats or their gluten-free substitutes act as the binder.
Can I use soy sauce instead of Braggs liquid aminos?
Yes, soy sauce is a perfectly acceptable substitute for Braggs liquid aminos.
What fresh herbs are recommended?
The recipe calls for 1/4 cup of fresh minced parsley.
What spices are used for seasoning?
The meatballs are seasoned with onion powder and garlic powder.
What is the coating made of?
The coating is a mixture of 1/2 cup cornstarch and 1/2 cup nutritional yeast.
What oil is best for frying these meatballs?
Sesame oil is recommended, but you can use any preferred frying oil.
How big should the meatballs be?
Shape the mixture into 1 1/2-inch balls.
How do I cook the meatballs?
Sauté them in a skillet over medium heat until they are golden brown on all sides.
How long does it take to sauté the meatballs?
It typically takes about 5 to 7 minutes to achieve a golden brown color.
What heat setting should I use?
Use medium heat for sautéing the meatballs.
What are some serving suggestions?
Serve them with your favorite pasta dish, spaghetti, or with marinara sauce for dipping.
How many ingredients are required for this recipe?
There are 9 ingredients in total.
Is nutritional yeast necessary?
Yes, it adds a savory flavor and creates a delicious coating for the meatballs.
What is the best way to mix the ingredients?
Use your hands to thoroughly mix the tofu, oats, and seasonings until well blended.
Should the oats be cooked before adding them?
No, the quick oats should be added to the mixture uncooked.
How do I ensure the meatballs are well-formed?
Make sure the balls are compact when shaping them with your hands.
What texture should the meatballs have when finished?
They should be golden brown and firm enough to hold their shape.
Is this a healthy recipe?
Yes, it is described as a healthy, guilt-free meat alternative.
Can I customize the herbs in this recipe?
Yes, you can customize them with your favorite Italian herbs for an extra burst of flavor.
How much cornstarch is needed for the coating?
The recipe requires 1/2 cup of cornstarch.
How much nutritional yeast is needed?
The recipe requires 1/2 cup of nutritional yeast.
Is there any cholesterol in this recipe?
Based on the nutritional data provided, the cholesterol content is listed as null/zero.