Soy meatballs

Soy Meatballs – a Delicious and Healthy Recipe

Have you ever thought about how versatile soy can be? This ingredient, rich in protein and with a flavor that easily adapts, is perfect for creating savory meatballs, ideal for vegetarians or vegans. Soy meatballs are not only a healthy alternative to traditional meatballs but also an excellent way to add vegetables to your diet. In this recipe, I will show you step by step how to prepare delicious soy meatballs that will impress everyone who tastes them.

Preparation time: 30 minutes
Baking time: 25 minutes
Total time: 55 minutes
Number of servings: 4

Ingredients:

- 125 g soy flakes
- 1-2 large onions
- 1.5-2 tablespoons of flour
- 1 large slice of bread (about 50 g)
- 1 clove of garlic
- Fresh herbs (parsley, dill or oregano)
- Vegetable seasoning
- 2 bay leaves
- Peppercorns
- Mustard seeds
- 7-8 onions for garnish
- 2 cloves of garlic for garnish
- 1/2 cup of vinegar
- Vegan mayonnaise (optional)

Preparation:

Step 1: Prepare the soy
Start by bringing 1 liter of water to a boil in a pot. Add the soy flakes, 1-2 peeled garlic cloves, a pinch of salt, and the vegetable seasoning. Once the water starts to boil, let the soy cook for 5 minutes. This process will help rehydrate the flakes and enhance the flavors. After boiling, turn off the heat and let the soy cool and soak for a few hours. If you have time, it is ideal to let it sit for up to 4 hours.

Step 2: Prepare the onions
While the soy is soaking, finely chop the onions. Heat a pan with a little oil and sauté the onion over medium heat until it becomes translucent, about 5 minutes. This step will add a sweet and rich flavor to your meatballs. Once the onion is ready, let it cool.

Step 3: Prepare the meatball mixture
After the soy has drained well, place it in a food processor along with the sautéed onion, garlic clove, slice of bread (soaked in water and squeezed), and chopped fresh herbs. Blend everything until you achieve a homogeneous mixture, but not too fine. Add 1.5-2 tablespoons of flour to bind the mixture. If needed, you can add half a slice of bread more to achieve the desired consistency.

Step 4: Form the meatballs
Once the mixture is ready, take a tablespoon of the mixture and shape it into round or slightly flat meatballs, depending on your preference. Place them on a baking sheet lined with parchment paper, brushed with a little oil. It is important to brush them with oil as well, so they become crispy and golden in the oven.

Step 5: Bake the meatballs
Preheat the oven to 200°C. Place the tray with the meatballs in the oven and bake for 25 minutes, turning them halfway through so they brown evenly. Your meatballs should be crispy on the outside and soft on the inside.

Step 6: Prepare the onion garnish
While the meatballs are baking, you can prepare the garnish. Cut the remaining onions into julienne and boil them in a pot with 2 cups of water, 1/2 cup of vinegar, peppercorns, mustard seeds, and bay leaves. Let everything boil for 5-10 minutes, then strain the onions and let them cool.

Step 7: Assemble
In a bowl, mix the boiled onions with the vegan mayonnaise, if desired, and add the baked meatballs. This combination will add a delicious taste and transform the dish into a savory meal.

Serving suggestions:
Soy meatballs are perfect served warm, alongside a side of mashed potatoes or a fresh salad. You can also add a slice of lemon for an extra touch of freshness. If you want to impress, serve them with a plant-based yogurt sauce or a sauerkraut salad.

Variations:
To bring an extra flavor, you can add spices such as cumin, paprika, or dried herbs to the meatball mixture. You can also experiment with various types of herbs, such as basil or coriander.

Nutritional benefits:
Soy meatballs are an excellent source of plant-based protein, fiber, and vitamins. Soy is known for helping maintain heart health and digestive system. These meatballs are low in calories compared to meat ones, making them a healthy choice for anyone looking for a balanced diet.

Frequently asked questions:
- Can I use fresh soy instead of flakes?
Yes, you can use fresh soybeans, but you will need to boil them longer to soften them.

- What can I use instead of vegan mayonnaise?
You can use vegan mayonnaise or even a soy yogurt-based sauce for a lighter taste.

- How can I store the meatballs after cooking?
The meatballs can be stored in the fridge in an airtight container for 3-4 days. You can reheat them in the oven or microwave before serving.

I hope you enjoy this soy meatball recipe! It's a fantastic way to diversify your meals and explore the delicious world of plant-based dishes. Enjoy your meal!