CWHL Veggie Meatballs

CWHL Veggie Meatballs

The addition of nutritional yeast to the meatballs allows them to have a rich and cheesy flavour ... without using cheese!

4 servings
Preparation 20 min
Cooking 35 min

620 calories per serving 


Ingredients

1 tbsp flax seeds, ground   10 g
400 g firm regular tofu   2 cups
1 tbsp apple cider vinegar   15 mL
1 tsp soy sauce, low-sodium, or tamari   5 mL
3 tbsp olive oil   45 mL
1 clove garlic    
1/4 onions   50 g
2 tbsp Italian parsley, fresh   10 g
2 tbsp nutritional yeast   18 g
1 pinch salt   0.1 g
  ground pepper to taste    
1/3 cup almond meal   35 g
280 g fettuccine    
4 tsp extra virgin olive oil, for the pasta   20 mL
4 servings Veggie Pasta Sauce (Recipe)    

Before you start

A blender or food processor will be very useful to make the meatball mixture.

Method

  1. Preheat the oven to 190°C/375°F and lightly oil a baking dish.
  2. Grind the flax seeds, then place them into a bowl or cup. Stir in the water, then let the mixture stand 10 min to allow it to gel.
  3. Pulse the tofu in the food processor until crumbly. Add the rest of the ingredients, except the almond meal, then pulse. Place the tofu mixture into a mixing bowl then add the almond meal, mixing by hand until evenly combined.
  4. Form the mixture into small balls (about the size of golf balls). Transfer the veggie balls to the previously oiled dish, then cook in the middle of the oven 30-45 min until they are crispy on the outside, turning them once.
  5. Meanwhile, warm up the veggie pasta sauce in a large pan over low heat.
  6. A few minutes before the end of the cooking time, cook the pasta.
  7. Drain the fettuccine then put them back in the pasta cooking pot and drizzle with the olive oil. Mix well then serve with the veggie balls and sauce.

Nutrition Facts Table

Nutrition Facts

per 1 serving (400g)

Amount

% DV*

* DV = Daily Value

Calories

620

Fat

27 g

41 %

Saturated 3.5 g
+ Trans 0 g

18 %

Cholesterol

0 mg

Sodium

240 mg

10 %

Carbohydrate

67 g

22 %

Fibre

6 g

24 %

Sugars

8 g

Protein

31 g

Vitamin A

40 %

Vitamin C

90 %

Calcium

25 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Pantothenic Acid
Good source of :
Calcium, Vitamin B6, Zinc
Excellent source of :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Soy | Artery-healthy | Halal | Heart-healthy | High Calcium | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegetarian | Bake

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