Soy meatballs with vegetable sauce

Soy meatballs with vegetable sauce – A tasty and healthy recipe

Preparation time: 15 minutes
Baking time: 20 minutes
Total time: 35 minutes
Number of servings: 4

Soy meatballs are a delicacy I discovered thanks to my mother, who made them a beloved recipe. These meatballs are perfectly balanced, suitable for both those who fast and those who simply want to try something new and healthy. Additionally, the recipe I will share with you is simple, accessible, and very quick, resulting in a delicious dish.

A bit of history
Soy is a fundamental ingredient in cuisines around the world, used for centuries as an important source of protein. Soy meatballs emerged as a healthy alternative to traditional meat, loved by vegans and vegetarians, as well as those looking to enrich their diet with plant-based foods.

Ingredients
For meatballs
- 150 g soy granules
- 1 carrot
- 1 onion
- 4-5 tablespoons olive oil
- 3 tablespoons breadcrumbs
- Salt to taste
- A handful of chopped fresh parsley

For the sauce
- 1 small boiled celery
- 1 boiled carrot
- 2 cloves of garlic
- 100 ml soy milk
- Salt to taste
- 3 tablespoons olive oil

Step by step: Preparing the meatballs

1. Hydrating the soy
Start by placing the soy granules in a bowl and covering them with hot water. Let them hydrate for about 15 minutes, so they become soft and easy to handle. It is important not to use cold water, as it will not activate the proteins in the soy.

2. Preparing the vegetables
Meanwhile, peel the carrot and onion. Grate the carrot and chop the onion into small cubes. These vegetables will add flavor and texture to the meatballs.

3. Chopping the parsley
Wash and finely chop the fresh parsley. This will add a touch of freshness to the dish.

4. Mixing the ingredients
After the soy has been hydrated, drain it (not too well, a bit of water is welcome) and add it to the bowl with the vegetables. Add salt, breadcrumbs, and a little olive oil (about a tablespoon) to bind the mixture. Mix all the ingredients well until you obtain a homogeneous composition.

5. Forming the meatballs
Use your hands to form small meatballs of the desired size. They will be crispy on the outside and soft on the inside.

6. Baking the meatballs
Place the meatballs on a baking tray lined with parchment paper. Preheat the oven to 180 degrees Celsius and bake them for 10 minutes. After this interval, turn them with a spatula and leave them in the oven for another 10 minutes, until they become golden and crispy.

Preparing the vegetable sauce

1. Preparing the sauce ingredients
In a bowl, chop the two cloves of garlic and add a little salt to release their aroma.

2. Boiling the vegetables
Make sure that the celery and carrot are boiled until soft. They will bring a sweet taste and creamy texture to the sauce.

3. Blending
In a blender, add the garlic, celery, boiled carrot, soy milk, and a little olive oil. Blend until you obtain a fine and consistent paste, then adjust the consistency with the remaining soy milk.

4. Finalizing the sauce
Taste the sauce and adjust with salt, as preferred. It will perfectly complement the flavor of the meatballs.

Serving
Soy meatballs can be served hot, dipped in the vegetable sauce. You can also add some croutons or a fresh salad to complete the meal. Additionally, if you are looking for an even more interesting combination, try serving them alongside a portion of basmati rice or quinoa.

Variations and suggestions
If you want to experiment, you can add other vegetables to the meatball mixture, such as zucchini or bell pepper. You can also use spices like sweet paprika or cumin to give them a more intense flavor.

Nutritional benefits
Soy meatballs are an excellent source of plant protein, making them ideal for vegans and vegetarians. Additionally, soy contains fiber, B vitamins, and essential minerals like calcium and iron. These meatballs are low in calories. A serving contains approximately 150-200 calories, depending on the amount of oil used.

Frequently asked questions
- Can I replace soy granules with tofu?
Yes, you can use well-drained and crushed tofu, but the hydration time is not necessary.
- Can I freeze the meatballs?
Sure! The meatballs can be frozen, and when you want to consume them, you can bake them directly from the freezer.
- What drinks pair well with soy meatballs?
A fresh lemonade or green tea would perfectly complement the meal.

I hope this recipe inspires you to enjoy delicious soy meatballs. Cooking is an art, and every recipe is an opportunity to create something special. Savor every bite and share the joy with your loved ones!