Tofu Meatballs with No Fat Added

Vegan meatballs. Super healthy, low calorie, and very versatile. The mix of grains and flours is very flexible - use whatever you have on hand. The seasonings could easily be altered to make this recipe suitable for any ethnicity. I usually serve them over spaghetti with a simple red sauce on top. You can make it into a meatloaf instead of meatballs.

• Preparation Time: 35 mins
• Cooking Time: 1 hr 11 mins
• Total Time: 1 hr 46 mins
• Calories: 123 Calories

Ingredients

• ¼ cup rolled oats
• ¼ cup cornmeal
• 1 teaspoon dried oregano
• ¼ cup oat bran
• 1 tablespoon soy sauce
• 1 onion, minced
• 2 tablespoons Dijon mustard
• ½ teaspoon brown sugar
• 1 clove garlic, minced, or more to taste
• ¼ cup ground flax seeds
• 2 teaspoons smoked paprika
• 1 bunch parsley, minced
• ½ teaspoon liquid smoke
• 1 (14 ounce) package firm tofu (such as Nasoya® Lite Firm), drained
• 1 ½ tablespoons steak seasoning (such as Mrs. Dash®)
• 1 tablespoon vegan Worcestershire sauce
• fresh cracked black pepper, or to taste
• 8 ounces mushrooms, grated, or more to taste
• 1 splash dry red wine, or as needed

Recipe Instructions

Step 1

Preheat oven to 325 degrees F (165 degrees C). Line a baking sheet with a silicone liner or parchment paper.

Step 2

Place tofu in a large bowl; crumble into small pieces using a pastry blender. Add cornmeal, rolled oats, oat bran, ground flax seeds, Dijon mustard, steak seasoning, soy sauce, Worcestershire sauce, paprika, oregano, liquid smoke, brown sugar, and black pepper.

Step 3

Place grated mushrooms in a large skillet over medium heat; cook and stir until they soften and release their liquid, 3 to 5 minutes. Add to tofu mixture in the bowl; stir well to combine.

Step 4

Place onion and garlic in the same skillet; cover and cook until softened, about 5 minutes. Stir into tofu mixture in the bowl.

Step 5

Place parsley in the skillet and cook, covered, until wilted, 3 to 5 minutes. Mix into tofu mixture. Add enough wine to make the mixture moist enough to shape into balls. Arrange balls on the lined baking sheet.

Step 6

Bake meatballs in the preheated oven until browned and crisp on the outside, about 1 hour.