By the Gracious Vegan
My husband is picky about texture. I have been through a lot of vegan meatball recipes. I kept tweaking this recipe once I was on the right track, and the finished result is here. These are great with spaghetti and marinara or with whatever sauce you fancy. They also have 15 grams of protein per serving and freeze well.
Makes: 16 meatballs
Preheat oven to 375°degrees.
Sauté the peppers and onion in a skillet with water (start with ¼ cup water) for 5-10 minutes, until the onions are transparent and soft and the pan is dry. (Do not microwave, because that results in too much moisture.) Set aside.
- ½ medium green pepper, chopped
- ½ medium red pepper, chopped
- ½ medium white onion, chopped
Place the following ingredients in a food processor and pulse a few times until well combined.
- 1.5 cups cooked brown rice (if using frozen, thaw it first)
- ½ cup old-fashioned or quick oats
- ¼ cup vital wheat gluten
- ½ cup cooked black beans or lentils (if canned, drain and rinse)
- 2 Tablespoons soy sauce
- 1 teaspoon onion powder
- ½ teaspoon lemon pepper seasoning
- ½ teaspoon chili powder
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
Combine this mixture with the pepper and onions and mix them with your hands for a few minutes to activate the gluten’s elasticity.
Line baking sheet with parchment paper. Make 16 ping-pong-ball-size meatballs. Place on the baking sheet and bake for 15 minutes.
Turn them over and cook for another 15 minutes or more until they are a full shade darker with some parts nicely browned.
Serve with Gracious Vegan Marinara Sauce or whatever sauce you like, and your choice of pasta.
Timing: hands-on time 35 minutes, total time 60 minutes (assuming the rice is made)
Nutrition: 100% whole-food, unprocessed ingredients
Nutritional information per serving (based on 4 meatballs per serving):
251 calories, 2g fat, 0g sat. fat, 44g carbs, 448mg sodium, 7mg fiber, 15g protein