As promised, here is the perfect dish over which to serve last entry’s perfect marinara sauce. I used A Vegan For Dinner’s TVP meatball recipe, tweaking it here and there to make it my own. Both times I’ve made these, I’ve eaten them with spaghetti, but you could even ditch the pasta and serve them cocktail-meatball style, with toothpicks and a side of sauce for dipping.
Per serving: 154 calories, 2.2g fat (trace sat), 23.6g carbs, 4g fiber, 10g protein
- 1 cup hot water
- 2 Tbsp vegan bouillon
- 2 Tbsp soy sauce or Bragg’s Liquid Aminos
- 1 1/2 Tbsp ketchup
- 1 tsp red or brown miso
- 1 tsp onion powder
- 1 tsp garlic powder
- 3/4 tsp paprika
- 1/2 tsp dried thyme
- 1/2 tsp black pepper
- 3/4 cup texturized vegetable protein
- 1 Tbsp ground flaxseed
- 3 Tbsp warm water
- 2 Tbsp cornmeal
- 1/2 cup panko breadcrumbs
- 1/2 cup quick-cooking oats
- 1/4 cup cooked couscous (or more oats)
- 2 Tbsp whole wheat pastry flour
- 3 Tbsp vital wheat gluten
- 1 batch Perfect Marinara Sauce, to serve
- Hot cooked whole-grain spaghetti, to serve
- Preheat the oven to 375 degrees and grease a large baking sheet.
- In a large bowl, combine the first ten ingredients (through black pepper).
- Stir in the TVP and set aside to cool.
- In a small bowl, whisk the flax and warm water; set aside.
- In a medium bowl, combine the cornmeal, breadcrumbs, oats, couscous (or additional oats), flour, and wheat gluten.
- Mix well, kneading the dough until combined.
- Roll the dough into 36 meatballs. (To make this easier, divide the dough into quarters, and then shape each quarter into 9 balls.) Arrange the meatballs on the prepared baking sheet so that they do not touch.
- Mist the tops with cooking spray and bake for 15-20 minutes, until golden brown.
- Remove from the oven and let cool slightly before serving.
Since they contain so many grains, these aren’t very meaty-tasting (call them “wheatballs” if you must), but they definitely have the well-seasoned flavor and satisfying chew of their namesake. Buon appetito!