Vegan Sweet and Sour Meatballs (Print Version)
# Ingredients:
→ Meatballs
01 -
1 tablespoon ground flaxseed or chia seed
02 -
3 tablespoons water
03 -
2 cloves garlic, minced
04 -
200 grams shiitake mushrooms, quartered
05 -
33 grams walnuts (approximately ⅓ cup)
06 -
1 small onion, chopped into large pieces
07 -
1 tablespoon olive oil
08 -
50 grams rolled or quick oats, gluten-free if needed (approximately ½ cup)
09 -
1½ cups cooked beans, such as chickpeas, kidney beans, black beans, or lentils
10 -
115 grams firm tofu, frozen and thawed (½ block, approximately 8 oz)
11 -
2 teaspoons miso
12 -
2 tablespoons nutritional yeast
13 -
1 tablespoon tomato paste
14 -
½ teaspoon dried thyme
15 -
⅛ teaspoon ground nutmeg
16 -
¼ teaspoon baking powder
17 -
⅛ teaspoon salt
18 -
⅛ teaspoon black pepper
→ Sweet and Sour Sauce
19 -
60 millilitres water (¼ cup)
20 -
60 millilitres ketchup (¼ cup)
21 -
60 millilitres rice vinegar (¼ cup)
22 -
1½ tablespoons soy sauce or tamari for gluten-free
23 -
2 tablespoons mirin
24 -
2 tablespoons sugar
25 -
1 teaspoon cornstarch
# Instructions:
01 -
Combine ground flaxseed or chia seed with water in a small bowl. Stir and set aside to allow it to thicken while preparing the filling.
02 -
Place garlic, shiitake mushrooms, and walnuts in a food processor. Pulse several times until finely chopped, then transfer to a large bowl. Add onion to the processor, pulse until finely chopped, ensuring a rough texture for optimal mouthfeel.
03 -
Heat olive oil in a skillet over medium heat. Add the chopped onion and a pinch of salt. Cook, stirring frequently, until lightly browned, about 3 to 5 minutes.
04 -
Add the mushroom, walnut, and garlic mixture to the skillet with a pinch of salt. Sauté, stirring often, until the mushrooms soften, about 3 minutes. Remove from heat and transfer to a large mixing bowl. Allow to cool.
05 -
Add oats to the food processor and pulse until they form a grainy flour.
06 -
Squeeze out excess moisture from the thawed tofu, tear into chunks, and add to the food processor. Pulse until the tofu becomes small crumbles.
07 -
Add cooked beans, miso, nutritional yeast, tomato paste, dried thyme, ground nutmeg, baking powder, salt, pepper, and the prepared flax/chia egg to the food processor. Pulse until the mixture is evenly combined but not completely smooth.
08 -
Combine the blended mixture with the sautéed vegetables in the large bowl. Mix thoroughly. Cover and refrigerate for 1 hour to firm up the mixture.
09 -
Preheat your oven to 205°C (400°F) if baking, or prepare your air fryer basket.
10 -
Portion approximately 2 tablespoons of the mixture and roll into a ball. Place each on a parchment-lined baking sheet or in the air fryer basket. Repeat until all mixture is used, yielding about 28 meatballs. Optionally, spray lightly with cooking oil for a crispier texture.
11 -
In a small saucepan, whisk together water, ketchup, rice vinegar, soy sauce, mirin, and sugar. Bring to a gentle simmer over medium heat. In a separate bowl, mix cornstarch with a tablespoon of water, then whisk into the saucepan. Continue to cook, stirring, until the sauce has thickened.
12 -
Pour the hot sweet and sour sauce over the cooked meatballs and serve immediately.
# Notes:
01 -
Freezing the tofu before using improves its texture and absorbency.
02 -
Allowing the mixture to chill before shaping helps the meatballs hold their shape during cooking.