Soy meatballs

Delicious Soy Meatballs - a Quick and Healthy Recipe

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Number of servings: 4

Soy meatballs are a tasty and nutritious alternative to traditional meatballs. They combine the pleasant texture of soy with the fresh flavors of vegetables and herbs, offering a dish full of plant-based proteins and vitality. Here’s how to prepare them step by step, to achieve a perfect result.

Necessary ingredients:

- 100 g soy granules
- 2 medium potatoes, peeled
- 2 carrots, peeled
- 1 bunch of green garlic
- 5 green onions
- 1 bunch of fresh dill
- 1 bunch of fresh parsley
- Salt to taste
- Pepper to taste
- 2 slices of bread
- 1 tablespoon of flour (optional)
- Oil for frying

Step 1: Preparing the soy

Start by placing the soy granules in a pot with cold water. Let it sit for about 10 minutes to hydrate. After this time, drain the soy and boil it in salted water for 15 minutes. This process will make the soy softer and absorb the flavors of the ingredients you will add later.

Step 2: Boiling the potatoes

In another pot, boil the peeled and diced potatoes in salted water. They will be the base of your meatballs and will also give them a creamy texture. Boil for about 15-20 minutes or until soft.

Step 3: Preparing the vegetables

Meanwhile, prepare the vegetables. Chop the carrots, green garlic, and green onions. If you have a food processor, it will make your job easier, being careful not to turn the vegetables into a paste. The fresh aroma of garlic and green onions will give a special taste to the meatballs.

Step 4: Preparing the meatball mixture

After the potatoes are boiled, drain and mash them. In a large bowl, add the boiled soy, mashed potatoes, chopped vegetables, dill, and parsley. Add the well-drained slices of bread (you can soak them in warm water for a few seconds, then squeeze them well). Season the mixture with salt, pepper, and if necessary, you can add a tablespoon of flour to help the meatballs bind better. Mix everything well with your hands or a spatula.

Step 5: Forming the meatballs

Wet your hands with a little water and form small balls from the mixture obtained. These will become your delicious meatballs. You can also coat them in flour or breadcrumbs, but if you don’t have breadcrumbs, flour will work just as well.

Step 6: Frying the meatballs

In a deep pan, heat the oil over medium heat. Add the meatballs and fry them until golden on all sides. Make sure the oil is well heated before adding them to achieve a crispy crust. Once ready, remove them to a paper towel to absorb excess oil.

Serving and variations

These soy meatballs can be served with a fresh salad or with a garlic yogurt sauce accompanied by herbs. I recommend trying them alongside a side of mashed potatoes or grilled vegetables. You can also add them to a vegetarian burger, using a bun and fresh vegetables.

Nutritional benefits

These meatballs are rich in proteins and fibers due to the soy, and the vegetables provide an important supply of vitamins and minerals. If you’re looking for a healthy and quick recipe, this is the perfect choice. Each serving has about 250 calories, depending on the oil used and the amount of flour added.

Frequently asked questions

1. Can I use tofu instead of soy granules?
Yes, you can use well-drained and crumbled tofu, but the texture will be different.

2. How can I make the meatballs spicier?
You can add spices such as paprika or chopped hot peppers to the vegetable mixture.

3. Can I freeze the meatballs?
Yes, you can freeze the un-fried meatballs. You can keep them in the freezer for up to 3 months.

4. What other ingredients can I add?
You can experiment with grated zucchini, mushrooms, or even olives to add a touch of originality.

Personal story

I fondly remember my first soy meatballs, which I prepared at a vegetarian party. All my friends were pleasantly surprised by their savory taste and crispy texture. This recipe quickly became a favorite among those looking for healthy yet delicious options.

In conclusion, soy meatballs are an excellent choice for a quick lunch or dinner. With simple ingredients and easy preparation, you will bring a healthy, flavorful, and colorful dish to the table. Try them and you won’t regret it!