Italian Meatfree Balls Recipe
8 ounces (227 g) blended soft silken tofu 2 tablespoons (30 ml) olive oil
2 tablespoons (30 ml) fresh lemon juice
2½ tablespoons (10 g) sun-dried tomatoes (drained and rinsed if packed in oil), minced 1 tablespoon (9 g) capers, drained and minced
¼ cup (30 g) nutritional yeast
1½ teaspoons onion powder
2 cloves garlic, pressed
Scant ½ teaspoon fine salt
1 teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon dried oregano
½ cup (72 g) vital wheat gluten
1 cup (80 g) panko crumbs
Non-stick cooking spray or oil spray
Favourite vegan marinara sauce, for serving
1Preheat the oven to 350°F (180°C, or gas mark 4). Line a baking sheet with parchment paper or a silicone baking mat.
2In a large bowl, stir the tofu, oil, lemon juice, sun-dried tomatoes, capers, nutritional yeast, onion powder, garlic, salt, basil, thyme, and oregano until combined.
3Add the vital wheat gluten and panko crumbs on top and stir again until thoroughly combined.
4Scoop 2 packed tablespoons (28 g) per ball. Shape into a ball and place on the prepared baking sheet. Repeat until you run out of the mixture: You should get 16 to 18 balls in all.
5Lightly coat the top of the balls with cooking spray. Bake for 14 minutes, flip, lightly coat the other side with cooking spray, and bake for another 8 minutes or until golden brown.
6Remove from the oven and let stand a few minutes before serving with your favourite marinara.
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Stephanie Dreyer (owner of Batch Cooking Club) is a plant-based meal planning expert. Her recipes and meal planning advice have been featured in several publications and online media outlets, including VegNews magazine and VegNews.com, Chickpea magazine, MensHealth.com, Parade and Thrive Global.
Earth of Maria
I’ve never been good at introductions because when they’re needed, I seem to forget every single interesting thing about myself. But I guess we’ll start with the basics. My name is Maria, and I am a twenty year old student from England. I study history at the University of Oxford and live in Brighton, but I was born in Russia and moved to the UK around ten years ago. I’m a vegan foodie (as you can probably tell by this blog), a lover of long walks and somewhere awkwardly between extrovert and introvert. Veganism and healthy eating are a huge part of my life, given that both have helped me overcome an unhealthy relationship with food. Finding balance took a lot of time and patience. But, as with many things in life, hard work proved 110% worth it! Whenever I’m not in the kitchen or working in my room, you’ll often find me at the gym, or at the grocery store looking for inspo for my next recipe.