Lenten meatballs

Vegan Soy and Vegetable Meatballs - A Delicious and Healthy Recipe

Preparation time: 20 minutes
Cooking time: 30 minutes
Total time: 50 minutes
Number of servings: 4

Welcome to the colorful and aromatic world of vegan meatballs! This recipe is not only simple and quick, but it also offers a healthy alternative to traditional meat-based dishes. Soy meatballs are rich in protein and very versatile. You can enjoy them on their own or with a delicious side dish, and they are perfect for any meal, whether it's a family lunch or a dinner with friends.

Discovering Soy

Soy is a wonderful ingredient known for its high protein and fiber content. It is ideal for a vegetarian or vegan diet, providing important nutritional benefits. Vegan soy meatballs are not only filling but also very tasty, with a pleasant texture and delicate flavor. When combined with fresh vegetables, they become a perfect choice for a healthy lifestyle.

Ingredients:

- 150 g soy granules
- 2 large potatoes (approximately 400 g)
- 2 tablespoons of flour
- 1 small carrot
- 1 medium onion
- 2-3 tablespoons of oil for sautéing
- 1 tablespoon of tomato paste (optional, diluted with a little water)
- Fresh herbs (parsley, dill, or your preference)
- Salt and pepper to taste
- Crushed garlic (optional)
- Vegeta (or your favorite seasoning)

Step by step: Preparing the vegan meatballs

1. Preparing the soy: Start by placing the soy granules in a pot of boiling water. Add a teaspoon of Vegeta for extra flavor. Boil for 10-15 minutes on low heat. Once cooked, drain the soy in a sieve.

2. Boiling the potatoes: While the soy cools, place the potatoes in salted water and boil them with the skin on. This method helps retain the flavors and nutrients. After boiling, let them cool, then peel and grate them.

3. Grating the vegetables: Peel the carrot and grate it finely. Chop the onion and sauté it in a pan with 2-3 tablespoons of oil until it becomes translucent and fragrant. This step will add depth of flavor to your meatballs.

4. The base mixture: In a large bowl, mix the grated potatoes with the drained, cooked soy. Add the grated carrot, sautéed onion (with the oil from the pan), 2 tablespoons of flour, finely chopped herbs, diluted tomato paste (if you choose to use it), salt, and pepper to taste. If you enjoy garlic flavor, add a few crushed cloves as well.

5. Forming the meatballs: Wet your hands with water and form small meatballs from the mixture, which you can then roll in flour. This step helps achieve a crispy crust during frying.

6. Frying: Heat a pan with oil, and when it's hot, add the meatballs. Fry them on each side until golden and crispy. Be careful not to overcrowd the pan to ensure even frying.

7. Serving: Vegan meatballs are served warm, alongside a fresh salad, a side of beans, peas, mashed potatoes, or rice. They can also be enjoyed with a yogurt sauce or vegetarian mayonnaise for added flavor.

Helpful tips:

- Potato weight: Make sure the weight of the potatoes is similar to or greater than that of the soy granules to achieve a balanced taste.
- Vegetable varieties: You can experiment with other vegetables, such as zucchini or bell peppers, to customize the recipe.
- Substitutions: If you don't have soy on hand, you can use lentils or cooked chickpeas, which provide a similar texture.

Calories and nutritional benefits:

These vegan meatballs are an excellent source of plant-based protein, being rich in fiber and essential nutrients. A serving of 4 meatballs contains approximately 250-300 calories, depending on the amount of oil used for frying. They are also low in saturated fats and contain no cholesterol, making them ideal for a balanced diet.

Frequently asked questions:

- Can they be frozen? Yes, you can freeze the raw or fried meatballs. Make sure they are well-packaged to prevent drying out.
- Can they be served cold? Of course! Vegan meatballs are delicious at room temperature, making them perfect for picnics or quick snacks.

Try these vegan soy and vegetable meatballs, and I promise you won't regret it! Once you've made them, not only will you delight your taste buds, but you'll also bring a touch of health to your plate. Enjoy!