Mains/Recipes/Vegetarian

New Recipe: Plant Based “Meatballs”

New Recipe: Plant Based “Meatballs”

When it comes to plant-based sources of protein, tempeh should be on the top of the list. It offers an impressive nutrient profile and even contains probiotics from the fermentation process. This recipe is one of our favourite ways to take a break from animal protein, Do we need to give you another reason to give it a go?

Ingredients (Serves 2)

  • 200g tempeh, roughly chopped 
  • 1/4 cup quinoa, cooked 
  • 3 tablespoons cold-pressed extra virgin coconut oil (EVCO)
  • 1 teaspoon mixed Italian herbs
  • 10 sprigs parsley, roughly chopped
  • 2 tablespoons almond meal
  • 1-2 teaspoons nutritional yeast
  • 1 red onion, diced
  • 3 cloves garlic, crushed
  • 1 can whole tomatoes
  • 3 tablespoons tomato paste, no salt added
  • 2 dried bay leaves
  • 1 teaspoon vegetable stock powder, dissolved in ½ cup of water
  • 3 zucchinis, spiralised and lightly steamed
  • Sea salt & pepper, to taste

Method

  1. To make the “meat balls”, to a blender add tempeh, quinoa, 1/3 the coconut oil (melted), mixed herbs, parsley, almond meal, nutritional yeast and salt and pepper. Blend until well combined and malleable. Divide and mould into 6 even sized balls.
  2. Heat 1/3 the coconut oil in large fry pan over high heat, place “meat balls” in the pan and lightly brown. Be gentle and careful not to let them break up. Once browned, remove and allow them to rest.
  3. To make the sauce, melt remaining oil in the large fry pan over high heat. Add onion and garlic and cook until onion starts to appear translucent.
  4. To the pan, add canned tomatoes, tomato paste, bay leaves and dissolved stock powder. Add a dash of left over wine to the pan in you have any on hand and sea salt to taste.
  5. Let simmer until the “meat balls” have warmed through and the sauce starts to thicken (about 25 minutes).
  6. Divide between two bowls, serve with steamed spiralised zucchini and enjoy!

Recipe developed by Holistic Nutritionist & JERF Lover Elly Mclean and image shot by Elyse Lagos, TNN Practice Manager, Recipe Developer & Food Photographer. Learn more about Elly & Elyse here.



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