Tofu is one of the mainstays of our diet now and we usually just prepare it by marinating it and cutting it into squares of so I thought I try something different and make Tofu meatballs.
With 10 grams of protein in a 3/4-cup (100 grams) serving, Tofu is a complete protein — it has all nine essential amino acids that your body needs to work well. For us, because we are both active and strength train, and eat a mostly plant based diet, Tofu is important because of the protein it provides.
Tofu also provides you with high levels calcium, manganese, iron and vitamin B5, which is needed to break down carbs and fat for energy. And Tofu contains all the essential amino acids your body needs. It’s also a primary source of isoflavones — a type of plant-made flavonoid with a range of health benefits, including antioxidant, anti-inflammatory and anti-cancer properties.
They had a very similar consistency to ‘meat’balls, so I got that part right. I served it on a bed of wild rice but the next time I make this meal, I would add a side of asparagus or bok choy.
For anyone who wants to give this a try, here is the recipe.
Garlic and Soy Tofu Meatballs in a sticky sesame garlic glaze.
Servings: 2
Calories: 556 cal | Protein: 27g
Ingredients
For the Tofu Meatballs
450 g extra-firm tofu drained
1 tablespoon soy sauce or tamari
1 tablespoon tomato paste
3 cloves garlic finely minced
2 spring onions finely chopped
1 teaspoon maple syrup
3 tablespoons oat flour
½ teaspoon salt
1 tablespoon olive oil
For sticky garlic and soy sauce
1/3 cup low sodium soy sauce or tamari
3 tablespoons water
2 tablespoons maple syrup
2 tablespoons rice vinegar
3 cloves garlic minced
1 teaspoon toasted sesame oil
1 teaspoon cornstarch mixed with 2 teaspoon water optional, for thickening
For Serving
1/2 cup cooked wild rice
Roasted white sesame seeds
Cilantro/finely chopped
1 red chilli finely chopped
To Make the Tofu Meatballs
• Preheat the oven 400
• Crumble the tofu, wring out water then transfer into a large bowl.
• Add the soy sauce, tomato paste, garlic, spring onions, maple syrup, oat flour, and salt to the tofu.
• Mix the ingredients until combined. The mixture should hold together.
• Roll the mixture into 12 meatballs and arrange on a lined baking tray.
• Lightly coat each tofu meatball with a little vegetable oil or 1 tablespoon olive oil
• Bake for 20-25 minutes.
To make the Sauce
• Combine soy sauce, water, maple syrup or agave nectar, rice vinegar, garlic, and sesame oil in a frying pan.
• Place the saucepan over medium heat, stirring the mixture to combine the ingredients evenly.
• Allow the sauce to come to a gentle simmer. Let it simmer for 5 minutes, stirring occasionally, to allow the flavours to combine and the garlic to infuse into the sauce.
For a thicker consistency, mix 1 teaspoon of cornstarch with 2 teaspoons of water to create a slurry. Add the slurry to the sauce and stir continuously to avoid lumps.
• Continue simmering for an additional 2 – 3 minutes or until the sauce is thick and glossy.
• Add meatballs to sauce and stir carefully to coat. Serve on wild rice topped with sesame seeds, arugula and chili.
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