If you’re looking to remove or cut down on the meat in your diet, try using Textured Vegetable Protein and a special blend of flavours to create a fantastic beefy alternative that won’t disappoint.
Textured Vegetable Protein (TVP) is made from soybeans once the oil has been extracted. The soy is dried and then crumbled to create its mince like texture. Because it is a dried product, it can be safely stored in your pantry so you’ve always got some on hand. Once TVP has been rehydrated before or during your meal prep, it will expand to two to three times its original size and weight, meaning that you only need half as much TVP as you would beef mince.
Ingredients (makes 14-16 meatballs)
1-2 tbsp olive oil
1 small/medium brown onion, finely diced
4 small garlic cloves, minced
1 cup TVP
1 cup veggie stock (1 tsp San Elk stock powder & 1 cup water)
2 tbsp tamari
2 tbsp nutritional yeast
1 tbsp smoked paprika
1 tsp fennel seeds
1/4 tsp black pepper
1/3 cup plain flour, any kind
Method
1.Line a large baking sheet or pan with baking parchment and set aside.
2. Heat a tablespoon of oil in a large pan over a medium heat, then add the onions and garlic for a few minutes until they are translucent and starting to brown on the edges.
3. While they are cooking, pre-heat your oven to 200 degrees.
4. Add the stock and soy sauce to the pan, stir and simmer for ten minutes with the lid on until the liquid has been absorbed. You can add more water if needed.
5. Remove the pan from the heat and stir through the nutritional yeast, smoked paprika, fennel seeds, miso and black pepper until well combined.
6. Add the flour to the pan and stir until well combined.
7. Once the mixture is cool enough to handle, wet your hands and place two tablespoons of the mixure into your palm. Press it together and roll into a ball and place on the baking sheet. Repeat with the rest of the mixture, wetting your hands as needed.
8. Ensure the meatballs are well spaced and spray or brush them with oil. Bake the meatballs in the oven for 20-25 minutes, turning once.
Once cooked, your meatballs can be enjoyed with pasta and a simple tomato sauce, or just eat them as a snack! You can also use this recipe to create satisfying meat-free burgers. Just shape the mixture into a patty shape and press your palm to flatten them when on the baking sheet.