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Vegan meatball
2019-12-06
https://www.metro.ca/userfiles/image/recipes/ragout-boulettes-végétaliennes-11167.jpg
PT30M
PT45M
PT1H15M
Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.In a bowl, rehydrate the textured vegetable protein in the vegetable broth for 10 minutes.
Drain in a strainer et set the liquid aside.Finely chop textured vegetable protein and shallots in a food processor. Add cranberries, mustard, nutmeg, yeast, salt and pepper. Process until cranberries are chopped. Transfer the mixture into a bowl and add sunflower seeds and gluten flour.Gradually incorporate the liquid by mixing, until the dough becomes elastic.Make meatballs of about 1 Tbsp. and put them on the baking sheet. Bake for 15 minutes.Meanwhile, prepare the sauce.In an oiled pot, sauté the onions at medium-high heat for 3 minutes. Add the mushrooms and sauté until mushrooms are coloured and onions are tender. Lower the heat, and add margarine, spices and toasted flour. Mix well and gradually incorporate the broth and stir using a whisk.Add the meatballs to the sauce, cover and simmer at low heat for 25 minutes. Add vinegar and cranberry sauce. Salt and pepper to taste.Serve with hash browns or mash potatoes and green vegetables.*To prepare the toasted flour: in a pan, toast the flour at low heat, stirring constantly until the flour becomes caramel in colour. Strain through a sieve.Source: Linda Montpetit, dietician
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For the meatballs
1 1/4 cup (300 ml) textured vegetable protein
1 1/2 cup (375 ml) hot vegetable broth
2 shallots chopped
1/4 cup (60 ml) dried cranberries
1/4 cup (60 ml) nutritional yeast
1 teaspoon (5 ml) dry mustard
1/4 teaspoon (1,25 ml) ground nutmeg
1/2 teaspoon (2,5 ml) salt or to taste
1/4 teaspoon (1,25 ml) pepper or to taste
1/3 cup (80 ml) sunflower seeds
1 3/4 cup (475 ml) gluten flour
For the sauce
3/4 cup (180 ml) toasted flour homemade* or off the shelf
1 teaspoon (5 ml) olive oil
1 tablespoon (15 ml) margarine
2 onion chopped
4 oz (113 g) mushroom finely chopped
1/4 teaspoon (1,25 ml) ground cinnamon
1/4 teaspoon (1,25 ml) ground cloves
6 cups (1,5 L) vegetable broth
1 tablespoon (15 ml) apple cider vinegar
1/4 cup (60 ml) cranberry sauce homemade or off the shelf
Vegan meatball
4
Main course
0:30
Preparation
0:45
COOKING
1:15
TOTAL TIME
Ingredients
-
For the meatballs
-
1 1/4 cup
(300 ml)textured vegetable protein
-
1 1/2 cup
(375 ml)hot vegetable broth
-
2
shallots chopped
-
1/4 cup
(60 ml)dried cranberries
-
1/4 cup
(60 ml)nutritional yeast
-
1 teaspoon
(5 ml)dry mustard
-
1/4 teaspoon
(1,25 ml)ground nutmeg
-
1/2 teaspoon
(2,5 ml)salt or to taste
-
1/4 teaspoon
(1,25 ml)pepper or to taste
-
1/3 cup
(80 ml)sunflower seeds
-
1 3/4 cup
(475 ml)gluten flour
-
For the sauce
-
3/4 cup
(180 ml)toasted flour homemade* or off the shelf
-
1 teaspoon
(5 ml)olive oil
-
1 tablespoon
(15 ml)margarine
-
2
onion chopped
-
4 oz
(113 g)mushroom finely chopped
-
1/4 teaspoon
(1,25 ml)ground cinnamon
-
1/4 teaspoon
(1,25 ml)ground cloves
-
6 cups
(1,5 L)vegetable broth
-
1 tablespoon
(15 ml)apple cider vinegar
-
1/4 cup
(60 ml)cranberry sauce homemade or off the shelf
Preparation
Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
In a bowl, rehydrate the textured vegetable protein in the vegetable broth for 10 minutes. Drain in a strainer et set the liquid aside.
Finely chop textured vegetable protein and shallots in a food processor. Add cranberries, mustard, nutmeg, yeast, salt and pepper. Process until cranberries are chopped. Transfer the mixture into a bowl and add sunflower seeds and gluten flour.
Gradually incorporate the liquid by mixing, until the dough becomes elastic.
Make meatballs of about 1 Tbsp. and put them on the baking sheet. Bake for 15 minutes.
Meanwhile, prepare the sauce.
In an oiled pot, sauté the onions at medium-high heat for 3 minutes. Add the mushrooms and sauté until mushrooms are coloured and onions are tender. Lower the heat, and add margarine, spices and toasted flour. Mix well and gradually incorporate the broth and stir using a whisk.
Add the meatballs to the sauce, cover and simmer at low heat for 25 minutes. Add vinegar and cranberry sauce. Salt and pepper to taste.
Serve with hash browns or mash potatoes and green vegetables.
*To prepare the toasted flour: in a pan, toast the flour at low heat, stirring constantly until the flour becomes caramel in colour. Strain through a sieve.
Source: Linda Montpetit, dietician
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Metro Richelieu inc. , its affiliated companies and affiliates are not responsible for any circumstance that should come up when using the suggested recipes. Each person using this site must check that each of the ingredients is allowed in his/her diet and is not part of his/her restricted foods.
