Vegan "Meatballs" with Tomato Sauce

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

Preparation : 20 min Cooking : 35 min
620 calories/serving
  • Can be done in advance
  • Easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

1 tbsp flax seeds, ground 10 g
2 tbsp water 30 mL
400 g firm regular tofu 2 cups
1 tbsp apple cider vinegar 15 mL
1 tsp wheat-free soy sauce, 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 cayenne pepper 0.1 g
1 pinch salt 0.1 g
ground pepper to taste
6 tbsp almond meal 35 g
260 g gluten free/wheat free spaghetti
4 tsp extra virgin olive oil, for the pasta 20 mL
3 cups Veggie Pasta Sauce 750 mL

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.
  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 linguine 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

per 1 serving (210g)

Amount

% Daily Value

Calories

620

Fat

30 g

46 %

Saturated 3.6 g
+ Trans 0 g

18 %

Cholesterol

0 mg

Sodium

240 mg

10 %

Carbohydrate

64 g

21 %

Fibre

7 g

26 %

Sugars

9 g

Net Carbs

57 g

Protein

26 g

Vitamin A

42 %

Vitamin C

90 %

Calcium

25 %

Iron

37 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 servings

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Calcium, Vitamin B6, Zinc
Source of  :
Pantothenic Acid
Low  :
Saturated Fat, Sodium
Free  :
Cholesterol, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 1 ½
Meat and Alternatives 2
Fats 5 ½
Other Foods 0

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