Luke from Hungryangmo and his pretty girlfriend Shanel gifted us a high protein TVP pack when we met them for the first time. It was our first time hearing about TVP actually and was amazed to find wonders of this meat substitute. I decided to whip up meatball spaghetti for dinner and googled for a few recipes online and found this easy recipe to follow.
Preheat oven to 375F (190 degree)
Makes 3 dozen meatballs (Per meatball: 30 calories, 3.3 g protein, .28 g fat)
2-1/3 cup texturized vegetable protein (TVP)
1 3/4 cups boiling water
1 cup finely chopped onion 2 tbsp olive oil or other neutral vegetable oil
1 tbsp minced fresh garlic
2 tbsp soy sauce
1-1/2 tsp ground cumin
1-1/4 tsp dried oregano
3/4 tsp salt
1/2 tsp black pepper
1/2 cup packed fresh basil leaves
2 flax eggs
1. In a large bowl, combine the TVP and boiling water. Let stand 10 minutes.
Flax Egg: To make the equivalent of two eggs, process 1/2 cup water with 3 tbsp ground flaxseeds (flaxseed meal) in a blender for 1 minute or until thickened and frothy.
2. Meanwhile, heat the olive oil in a large nonstick skillet set over medium-high heat. Add the onion and garlic; cook and stir 5 to 6 minutes until onion is translucent. Add the soy sauce, cumin, oregano, salt, and black pepper and cook and stir 30 seconds longer.
3. Place the TVP mixture, onion mixture, basil, and eggs or flax eggs in bowl of food processor. Process until mixture just begins to hold together.
4. Mold into 1 inch size meatballs ( a small cookie scoop works perfectly).
5. Arrange balls on a large rimmed baking sheet. Optional, give balls a quick spritz with olive oil cooking spray (it promotes browning). Bake 15 to 20 minutes until lightly browned. Use as a replacement for meat meatballs in the favorite recipe of your choice, or just eat plain as a snack–yum!
After baking, my meat balls turned wobbly and started looking like cookies instead. After cooling, they became so soft so I added them in a store bought marinara sauce I was heating up and turned it into a bolognese sauce. It turned out REALLY good and Hubby Ro commented that the texture and taste were so alike to those he has eaten in the past.
The next time round, I might add some bread crumbs so that the meat balls can be more firm and crunchy after baking.