VEGAN, FODMAP FRIENDLY MEATBALLS
Vegan, gluten or grain free, can be nut free, dairy free, FODMAP friendly
Prep Time20 mins
Cook Time40 mins
Servings: 24 meatballs
FOR THE ‘MEATBALL’ BASE
- 1 500 g packet of firm tofu placed in the freezer the night before
- 4 tablespoons balsamic vinegar
- 1 tablespoon apple cider vinegar
- 1 1/2 tablespoons brown sugar
- 2 tablespoons Tamari
- 1 tablespoon light miso paste gluten free if it needs to be
- 2 teaspoons nutmeg
- 2 tablespoons Passata we’ll use the rest later
- 1/2-1 teaspoon dried oregano
- Generous freshly cracked pepper
- Salt to taste (do this at the end and only if necessary)
- 1/4 cup nutritional yeast
FOR THE ZUCCHINI BINDER
- 200 g raw zucchini about 1 medium, but weigh it
- 1/4 cup olive oil
- 1/4 cup nutritional yeast
- 2 tablespoons passata
- 1/2 tablespoon psyllium husk
- 3 tablespoons almond meal or gluten free breadcrumbs
- Freshly chopped continental parsley to taste (optional)
TO MAKE THE MEATBALL BASE
Preheat the oven to 180 degrees Celsius or 356 degrees Fahrenheit.
Remove the tofu from the freezer and packaging, and place it in a metal sieve over a pot of water on a high heat. Allow it to steam and thaw the tofu. I like to (carefulltear off the tofu bits that have already thawed, squeeze most of the liquid out of them, and then tear them into a bowl. If you’re worried about burning your hands, you can use gloves, or do most of the tearing work once the tofu block has completely thawed. Freezing tofu gives it a mince meat like texture, to tear it up nice and good, and make sure you get most of the moisture out, too. Continue this process until all the tofu is drained and torn up into small, mince meat like bits.
Add all the ingredients for the meatballs except the tofu and nutritional yeast to a skillet over a medium heat. Cook and stir occasionally until the mixture has started to thicken and bubble. Once it has, add the tofu chunks and nutritional yeast, and stir to combine. All the tofu should be coated in the liquid. Allow the tofu to cook and develop some brown bits, about 5-10 minutes, stirring every so often. Once it has cooked to your liking, allow it to cool.
TO MAKE THE ZUCCHINI BINDER
Place all the ingredients for the binder except the psyllium husk into a small, high powered blender. Blend on high until a smooth, green paste/liquid forms. Add the psyllium husk, mix through, and allow to sit and thicken for 5 or so minutes.
While you’re waiting, transfer the tofu to a mixing bowl, and line a baking tray with baking paper.
Add the zucchini binder to the meatball mix, along with the almond meal or gluten free breadcrumbs and parsley if you’re using it. Mix thoroughly and taste for seasoning (it’s vegan so it’s fine!)
Use your hands to mould the mixture into small meatball shaped pieces, and space them evenly on the baking tray. Cook for 20 minutes, and allow them to sit before touching them – they are delicate as they come out of the oven, but firm up as they cool.
Serve them with some gluten free pasta and the remaining passata, or store them in the fridge/freezer for an easy weeknight protein hit.