Vegan "Meatballs" with Tomato Sauce

6 Reviews
80% would make this recipe again

The addition of nutritional yeast to the meatballs allows them to have a rich and cheesy flavour ... without using cheese!

This recipe is incompatible with your food profile

Preparation : 20 min Cooking : 35 min
620 calories/serving

Ingredients

1 tbsp flax seeds, ground 10 g
2 tbsp water 30 mL
400 g firm regular tofu 2 cups
1 tbsp apple cider vinegar 15 mL
1 tsp soy sauce, or tamari 5 mL
3 tbsp olive oil 45 mL
1 clove garlic
1/4 onions 50 g
2 tbsp Italian parsley, fresh 10 g
2 tbsp nutritional yeast 18 g
1 pinch cayenne pepper 0.1 g
1 pinch salt 0.1 g
ground pepper to taste
1/3 cup almond meal 35 g
260 g linguine
4 tsp extra virgin olive oil, for the pasta 20 mL
3 cups Veggie Pasta Sauce 750 mL

Before you start

A blender or food processor will be very useful to make the meatball mixture.

Method

  1. Preheat the oven to 190°C/375°F and lightly oil a baking dish.
  2. Grind the flax seeds, then place them into a bowl or cup. Stir in the water, then let the mixture stand 10 min to allow it to gel.
  3. Pulse the tofu in the food processor until crumbly. Add the rest of the ingredients, except the almond meal, then pulse. Place the tofu mixture into a mixing bowl then add the almond meal, mixing by hand until evenly combined.
  4. Form the mixture into small balls (about the size of golf balls). Transfer the veggie balls to the previously oiled dish, then cook in the middle of the oven 30-45 min until they are crispy on the outside.
  5. Meanwhile, warm up the veggie pasta sauce in a large pan over low heat.
  6. A few minutes before the end of the cooking time, cook the pasta.
  7. Drain the linguine then put them back in the pasta cooking pot and drizzle with the olive oil. Mix well then serve with the veggie balls and sauce.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

620

Fat

30 g

46 %

Saturated 3.6 g
+ Trans 0 g

18 %

Cholesterol

0 mg

Sodium

400 mg

17 %

Carbohydrate

64 g

21 %

Fibre

7 g

29 %

Sugars

8 g

Net Carbs

57 g

Protein

28 g

Vitamin A

42 %

Vitamin C

90 %

Calcium

23 %

Iron

34 %

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 1 ½
Meat and Alternatives 2
Fats 5 ½
Other Foods 0

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

6 Reviews (5 with rating only) 80% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

This recipe is in the following categories

Soy | High Iron | Bake

Top Reviews

View All Reviews
october 17, 2016

really enjoyed them, the parsley was not overpowering or as strong as the regular balls. Loved the taste and texture. And great sauce

Useful 2

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.