Soy meatballs in sesame crust

Soy Meatballs with Sesame Crust

Who said that to enjoy a delicious meal, you need to eat meat? In this delightful recipe for soy meatballs with a sesame crust, I'll show you how to create a savory dish that's perfect for fasting or for those looking for a healthy alternative to traditional meatballs. These meatballs are not only tasty but also packed with protein and essential nutrients, making them ideal for a light yet satisfying lunch or dinner. So, let's get started!

Preparation time: 15 minutes
Baking time: 10 minutes
Total time: 25 minutes
Servings: 4

Ingredients:
- 200 g textured soy protein (our main source of plant-based protein)
- 30 ml olive oil (or a flavored oil, such as cold-pressed sunflower, sesame, or walnut oil)
- 30 ml sparkling water (for a slightly fluffy texture)
- 4 garlic cloves (for an extra kick of flavor)
- 3 tablespoons of flour (to bind the ingredients)
- A handful of fresh chopped parsley (or other herbs of your choice)
- Himalayan pink salt (or sea salt)
- White pepper (for a more subtle taste)
- Sweet paprika (for a touch of warmth and color)
- White and black sesame seeds (for the crust)

Instructions:

Step 1: Preparing the soy
Start by boiling the textured soy protein in a pot of salted water. Let it simmer for 10 minutes. This process will give it texture and help rehydrate the beans. After boiling, drain the soy and rinse it under cold water to stop the cooking process. Make sure to drain it well, then gently press with your hands to remove excess water.

Step 2: Mixing the ingredients
In a large bowl, add the rehydrated soy. Sifting the flour is an important step, as it helps eliminate any lumps and ensures a uniform texture in the mixture. Add the 3 tablespoons of flour, chopped herbs, olive oil, sparkling water, crushed garlic, salt, pepper, and sweet paprika. Mix all the ingredients well with a spatula or your hands until you achieve a homogeneous and compact mixture.

Step 3: Shaping the meatballs
Now comes the fun part! Wet your hands with a little water to prevent the mixture from sticking. Take a portion of the mixture and shape it into meatballs of your desired size. You can make them round or slightly flat, depending on your preference. Then, roll each meatball in the white and black sesame seeds, ensuring they are evenly coated. This crunchy crust will add a pleasant contrast to the soft interior.

Step 4: Baking
Preheat the oven to 200 degrees Celsius. Place the meatballs on a baking sheet lined with parchment paper, leaving a little space between them for even baking. Bake for 10 minutes or until they turn golden and crispy. Don’t hesitate to flip them halfway through the baking time for even browning.

Serving:
The soy meatballs are delicious both warm and cold, making them perfect for a quick snack or as part of an appetizer platter. You can serve them alongside a fresh salad, a yogurt sauce with dill, or even in a pita with fresh vegetables. These meatballs can easily be incorporated into your daily diet, providing an excellent source of plant-based protein and fiber.

Nutritional benefits:
Soy is a food rich in complete proteins, containing all essential amino acids. It is also a good source of fiber, vitamins, and minerals. Olive oil brings antioxidants and healthy fats, while fresh herbs add a boost of vitamins. Combined with sesame, which is rich in calcium and magnesium, this recipe becomes a healthy and balanced choice.

Possible variations:
- You can experiment with different types of herbs, such as dill or coriander, to add different flavors.
- Instead of soy, you can try using other types of plant-based proteins, such as lentils or chickpeas, with an adjustment to the cooking time.
- An interesting idea would be to add Eastern spices like cumin or turmeric for an exotic twist to the dish.

Frequently asked questions:
1. Can I use pearl soy instead of textured soy protein?
Yes, but make sure to rehydrate it well according to the instructions on the package.

2. Can I freeze the meatballs?
Yes, you can freeze the uncooked meatballs. Place them in an airtight container, and when you want to consume them, take them out and bake them directly from the freezer.

3. How can I make the meatballs spicier?
Add ground chili pepper or chili flakes to the soy mixture for an extra kick.

In conclusion, these soy meatballs with a sesame crust are a fantastic choice for anyone looking to diversify their fasting menu or explore tasty plant-based options. They are simple, quick, and full of flavor, and each bite will make you feel good about your healthy choice. So, let’s enjoy cooking together and the delicious dishes we can create!