Meatballs with tomato sauce (vegan)
Meatballs with Tomato Sauce (Vegan)
Total time: 1 hour
Preparation time: 30 minutes
Cooking time: 30 minutes
Number of servings: 4
Who doesn't love meatballs? These little delights are an excellent choice for any meal, and in the vegan version, they become a true feast. Meatballs with tomato sauce are not only tasty but also nutritious, containing ingredients that will delight your taste buds. Additionally, they are a great way to incorporate soy, a rich source of plant-based protein.
The history of meatballs is fascinating, with deep roots in the culinary traditions of many cultures. They are often associated with family meals, bringing together loved ones for moments of joy and conviviality.
Your ingredients are as follows:
- 200 g textured soy
- 1 kg potatoes
- 2 slices of bread (preferably whole grain) soaked in soy milk
- 1 head of garlic
- 2 tablespoons of Delikat (or a preferred vegetable seasoning)
- A little natural vegetable seasoning
- White flour (for frying)
- 1 can of tomato paste (800 g)
- Fresh green parsley
- 3 tablespoons of olive oil (or your preferred oil)
- 3 bay leaves
- Water (as needed)
Step 1: Preparing the soy
Start by boiling the soy in water with Delikat. This will give it a richer flavor. Boil for about 10-15 minutes, then drain the soy and let it cool. This step is essential for achieving a pleasant texture in the meatballs.
Step 2: Preparing the potatoes
Peel and wash the potatoes, then chop or grate them, depending on your preference. If you want to add a slightly crispy note to the meatballs, you can choose to grate them.
Step 3: Soaking the bread
Meanwhile, soak the slices of bread in soy milk. Make sure the bread is well soaked, then mash it well to obtain a smooth paste. This ingredient will help bind the meatballs and give them a soft texture.
Step 4: Combining the ingredients
In a large bowl, combine the boiled soy, chopped potatoes, finely chopped parsley, crushed garlic, and the bread paste. Add a little natural vegetable seasoning for even better flavor. Mix all the ingredients well, using your hands to combine them effectively. Now it's time to form the meatballs. Use your palms to shape them into balls of the desired size.
Step 5: Frying the meatballs
In a deep pan, heat the olive oil. When the oil is hot, fry the meatballs on all sides until they become golden and crispy. Be careful not to overcrowd the pan so that the meatballs fry evenly. Once fried, remove them onto a paper towel to absorb the excess oil.
Step 6: Preparing the tomato sauce
In a pot, add 3 tablespoons of oil and heat it well. Add the flour and fry it slightly, stirring constantly to avoid lumps. Then, add the tomato paste and a few tablespoons of water to achieve a thicker sauce. Season with salt, pepper, and add the bay leaves. Let the sauce simmer for a few minutes so that the flavors combine.
Step 7: Combining the meatballs with the sauce
Once the sauce is ready, add the fried meatballs to the pot and let them simmer together for 5-10 minutes so that the flavors blend. At this stage, you can adjust the consistency of the sauce with a little water, depending on your preferences.
Practical tip: You can add black olives or hot peppers for an extra kick.
Serving
Meatballs with tomato sauce are served hot, alongside a side of rice or mashed potatoes. A fresh green salad perfectly complements this dish.
Nutritional benefits
These meatballs are an excellent source of plant-based protein due to the soy, while the potatoes provide complex carbohydrates that will give you energy. Garlic is known for its antioxidant properties, and parsley adds a touch of freshness and vitamins.
Frequently asked questions:
1. Can I use another type of plant protein instead of soy?
Yes, you can use chickpeas, lentils, or even quinoa.
2. How can I make the meatballs spicier?
Add spices like chili powder or chili flakes to the ingredient mix.
3. What can I use instead of tomato paste?
You can use fresh crushed tomatoes or tomato sauce.
Variations
If you want to try something different, you can add grated vegetables to the meatball mixture, such as carrots or zucchini. These not only improve the nutritional value but also add a pleasant texture.
Suitable desserts
After a delicious meal of meatballs, I recommend a quick and easy dessert, such as a fruit sorbet or yogurt with honey and nuts. These will balance the meal and delight your taste buds.
In conclusion, meatballs with tomato sauce are an excellent choice, not only for vegan meals but for any occasion. I wish you much success in preparing them and hope you enjoy every bite!
Ingredients: 200 g soy 1 kg potatoes 2 slices of bread soaked in soy milk 1 head of garlic 2 tablespoons of seasoning a little natural vegetable seasoning (Sylvia's recipe) white flour 1 can of tomato paste 800g fresh parsley 3 tablespoons of olive oil (any oil you have) 3 bay leaves
