TVP Meatballs
These high-protein plant-based meatballs have an incredibly meaty texture and are packed with 25 grams of protein per serving.
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Servings: 4
Ingredients
- 1 yellow onion
- 2 garlic cloves
- 1 cup (90 g) TVP granules also called soya mince
- 1 cup (240 ml) vegetable broth I use vegetable broth powder dissolved in water
- ½ cup (55 g) rolled oats gluten-free if needed
- 2 tablespoon flax seeds
- 2 tablespoons nutritional yeast
- 2 tablespoons tamari
Seasoning
- 1 teaspoon dried oregano
- 1 teaspoon dried parsley
- ½ teaspoon garlic powder
- ⅛ teaspoon black pepper
For serving
- 12 oz (350 ml) marinara sauce
- 4 servings spaghetti gluten-free if needed
Instructions
- Onion and garlic: Finely chop the onion. Mince the garlic. Heat a pan with olive oil. Sauté the onion and garlic for 2 minutes over medium-high heat.
Rehydrate: Add the dry TVP granules, vegetable broth, and tamari to the pan. Cook over medium heat for 10 minutes until all the liquid has been absorbed.
Blend: Add the oats, flaxseeds, nutritional yeast, basil, oregano, parsley, paprika, garlic powder, and pepper to a food processor (or to a bowl if using an immersion blender). Blend until the oats are finely ground. Then, add in the TVP mixture. Pulse to combine.- Oven: Preheat the oven to 350°F (180°C).
Shape: Roll about 2 heaped tablespoons of the mixture into a ball. I like to use a cookie scoop to portion it out. Repeat with the entire mixture.- Brown: Add a little olive oil to the pan you use to rehydrate the TVP (no need to wash it). Brown the meatballs for 1-2 minutes on each side.
Bake: Place the meatballs on a parchment-lined baking sheet. Bake for 15 minutes until firm and golden brown.
Sauce: Warm up the marinara sauce in the same pan. Add in the baked TVP meatballs. Serve with cooked spaghetti.
Nutrition
Calories: 391kcal | Carbohydrates: 64g | Protein: 25g | Fat: 4g | Saturated Fat: 0.5g | Fiber: 11g | Sugar: 8g
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