Baked soy meatballs

Baked Soy Meatballs – A Delicious and Healthy Recipe

Preparation time: 20 minutes
Baking time: 30-40 minutes
Total time: 60 minutes
Number of servings: 4

Welcome to the world of baked soy meatballs, a versatile and savory dish, perfect for those looking to explore vegan recipes or vegetarian options. This recipe not only combines flavors and aromas but also offers a healthy alternative to traditional meatballs. Whether you serve them as an appetizer, main dish, or side, these meatballs are sure to impress!

A Bit of History

Soy is an ingredient with a vast history, used for thousands of years in various cultures. It is appreciated not only for its taste but also for its nutritional benefits, being an excellent source of plant-based protein. Soy meatballs are a fantastic way to incorporate soy into your daily diet, and their versatility allows for numerous variations.

Necessary Ingredients

- 50 g soy
- 1 medium onion
- ½ carrot
- 2 medium potatoes
- 3 cloves of garlic
- A handful of fresh dill (if possible)
- Salt and pepper to taste
- 80-100 g breadcrumbs
- 10 ml oil (preferably olive or sunflower)

Preparing the Soy Meatballs

1. Hydrate the soy: Start by placing the soy in a bowl and adding hot water, letting it hydrate for about 15 minutes. It will become soft and absorb some water, preparing it for use in the recipe.

2. Drain the soy: Once the soy has hydrated, drain it well and make sure to remove all the water. You can use a sieve to ensure it is well drained.

3. Prepare the vegetables: Peel and grate the potatoes and carrot using a fine grater. It’s important to squeeze out the excess water from these vegetables to avoid the final mixture being too soft. Peel, wash, and finely chop the onion, and crush the garlic using a garlic press.

4. Mix the ingredients: In a large bowl, combine the hydrated soy, grated potatoes and carrots, chopped onion, crushed garlic, and chopped dill. Add salt, pepper, and breadcrumbs, mixing everything well. If the mixture seems too soft, add a bit more breadcrumbs to achieve the desired consistency.

5. Form the meatballs: With wet hands, form equal-sized meatballs (about the size of a golf ball). They should be slightly crispy on the outside and fluffy on the inside.

6. Prepare the baking tray: Preheat the oven to 180°C. Grease a tray with margarine or oil, then place a baking sheet on top. Arrange the meatballs on the tray, making sure they do not touch to allow for even baking.

7. Bake: Place the tray in the oven and let bake for 30-40 minutes or until the meatballs are golden and crispy on the outside. Halfway through the baking time, turn the meatballs to brown evenly.

8. Serve: Once ready, take the meatballs out of the oven and let them cool for a few minutes. You can serve them warm, alongside a fresh salad or with a yogurt and dill sauce.

Useful Tips

- Gluten-free option: If you want a gluten-free recipe, you can use rice or corn breadcrumbs.
- Spices: Add spices like paprika or cumin for a more intense flavor.
- Freezing: The meatballs can be frozen. After baking, let them cool completely, then place them in an airtight container and keep them in the freezer. When you want to consume them, you can bake them again directly from the freezer.

Nutritional Benefits

Soy meatballs are a very good choice for those looking to improve their intake of protein and fiber. Soy contains all essential amino acids, and the vegetables add necessary vitamins and minerals for a balanced diet. Additionally, they are low in calories, making them ideal for a healthy diet.

Frequently Asked Questions

- Can I use pre-cooked soy? Yes, you can use cooked soy, but make sure it is well drained.
- What sauces go well with soy meatballs? Yogurt-based sauces, tomato sauce, or spicy sauces are excellent accompaniments.
- Can I use other vegetables? Absolutely! You can add zucchini, spinach, or even mushrooms for an extra flavor boost.

Serving Suggestion

For a complete meal, serve the soy meatballs with a fresh vegetable salad and a portion of rice or quinoa. A refreshing drink, such as mint tea or fresh lemonade, will perfectly complement the meal.

I hope this recipe for baked soy meatballs inspires you to try healthy and delicious dishes! Enjoy!