Erin's Veggie Meatballs Recipe

Recipesfull introduces to you: Popular Recipes. (Erin's Veggie Meatballs Recipe). These veggie balls are high in protein, infused with fresh herbs, rolled with bread crumbs, baked rather than fried, and can be altered based on what ingredients and spices you have on hand. If you don't have some of the fresh herbs or spices on hand, innovate with other herbs or used dried varieties; these will still come out great. These freeze well and are delicious in a wide range of foods. Try forming these into patties and making veggie burgers, or in pasta sauces, etc. Use it in place of falafel. One of my favorite ways is to use these in taco salads and burritos – saute with some taco seasoning and voila!

Brief

Prep 25 mins

Cook: 30 mins

Additional: 5 mins

Total: 1hr

Servings: 6

Yield: 24 meatballs

Erin's Veggie Meatballs Recipe

Ingredients

1 ¾ cups boiling water

2 cups texturized vegetable protein (TVP)

1 ¾ tablespoons soy sauce

2 tablespoons vegetable oil

1 onion

finely chopped

1 tablespoon finely chopped fresh red chile pepper

1 tablespoon freshly minced ginger

1 tablespoon freshly minced garlic

¼ cup chopped fresh cilantro

½ teaspoon dried oregano

½ teaspoon dried basil

¾ cup whole-wheat bread crumbs

1 egg

beaten

3 tablespoons whole-wheat flour

or as needed

freshly ground black pepper to taste

cooking spray

Side Dish

Directions

Step 1

Preheat oven to 425 degrees F (220 degrees C). Lightly oil a baking sheet.

Step 2

Pour boiling water over TVP in a bowl. Add soy sauce. Let sit to rehydrate 5 to 10 minutes.

Step 3

Heat oil in a large skillet over medium-low heat. Cook and stir onion until very soft 7 to 10 minutes. Add chile pepper ginger and garlic; cook until fragrant about 3 minutes more.

Step 4

Stir cilantro oregano and basil into the rehydrated TVP. Stir with a fork; add bread crumbs and beaten egg. Stir in the onion mixture and whole-wheat flour. Grind pepper liberally over the mixture.

Step 5

Scoop mixture by tablespoons into 1-inch meatballs and place on the prepared baking sheet. Spray the meatballs with cooking spray.

Step 6

Bake in the preheated oven for 10 minutes. Turn the meatballs and continue to bake until thoroughly browned about 10 minutes more.

Nutritional Information

Erin's Veggie Meatballs Recipe

Servings Per Recipe:6

Calories: 242.2

% Daily Value *

Protein: 33.8g 68%

Carbohydrates: 15.4g 5%

Dietary Fiber: 4.1g 17%

Sugars: 1.1g

Fat: 7.5g 12%

Saturated Fat: 1.3g 7%

Cholesterol: 31mg 10%

Vitamin A Iu: 206.5IU 4%

Niacin Equivalents: 8.3mg 64%

Vitamin B6: 0.1mg 8%

Vitamin C: 6.1mg 10%

Folate: 82.7mcg 21%

Calcium: 97.4mg 10%

Iron: 6.6mg 36%

Magnesium: 40.4mg 14%

Potassium: 160.6mg 5%

Sodium: 734.2mg 29%

Thiamin: 0.1mg 14%

Calories From Fat: 67.1

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.