Description
Tofu meatballs are a delicious and nutritious alternative to traditional meatballs, offering a satisfying texture and flavor while being lower in calories and saturated fat. Perfect for plant-based diets, they can be used in various dishes such as spaghetti, subs, or enjoyed as a snack.
Ingredients
Scale
- 1 block extra-firm tofu
- 1 cup breadcrumbs (gluten-free if necessary)
- 1 small onion, grated
- 2 cloves garlic, minced
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 2 tablespoons tomato paste
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper, to taste
Instructions
- Press the tofu: Wrap the tofu in a clean kitchen towel and place a heavy object on top for 15-20 minutes to remove excess moisture. Crumble tofu into a large bowl.
- Mix the ingredients: Add breadcrumbs, grated onion, minced garlic, soy sauce, tomato paste, olive oil, oregano, salt, and pepper to the crumbled tofu. Mix thoroughly until well combined. Adjust consistency with a splash of water or extra olive oil if too dry.
- Form meatballs: Take a small handful of the mixture (about 1 inch in diameter) and roll into a ball shape. Ensure uniform size for even cooking.
- Bake the meatballs: Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper. Place meatballs on the sheet, ensuring space between them. Bake for 25-30 minutes, flipping halfway through.
- Alternative cooking methods: For a crispy exterior, pan-fry in olive oil or air fry, adjusting cooking time as needed. You can also simmer in marinara sauce for a few minutes after baking.
Notes
- For gluten-free options, use gluten-free breadcrumbs.
- Consider using ground oats, crushed nuts, or chickpea flour instead of breadcrumbs if needed.
- These meatballs freeze well for up to 3 months; store in an airtight container.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4 meatballs
- Calories: 150 kcal
- Sugar: 1g
- Sodium: 350mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 10g
- Cholesterol: 0mg
Keywords: Tofu meatballs, plant-based meatballs, vegan meatballs, healthy meatballs