Swedish Meatballs

Made with TVP and black beans

These delicious vegan Swedish TVP meatballs are incredible in flavor, high-in-protein, super healthy and have an amazing meaty texture that makes for a very satisfying meal. They are smothered in a rich umami-flavored gravy sauce and at their best when served over mashed potatoes or noodles. Recipe from Plant Based Jess – makes 20 meatballs.

INGREDIENTS

FOR THE TVP MEATBALLS

  • 1 cup textured vegetable protein (TVP) - + ¾ cup of warm water

  • 1 cup canned black beans - well drained and mashed

  • 2 tbsp soy sauce

  • ⅓ cup yellow onion - shredded

  • ½ cup walnuts - roughly chopped

  • 2 tbsp sesame seeds

  • 2 tbsp nutritional yeast

  • 1 tbsp ground flax seeds

  • ¼ cup breadcrumbs

  • ⅛ tsp ground cinnamon

  • ⅛ tsp ground nutmeg

FOR THE GRAVY

  • 1 batch of vegan onion gravy - see below for link to recipe

INSTRUCTIONS

  1. Add the TVP to a medium bowl and pour over ¾ cup of hot water with the soy sauce. Let sit for 10-15 min. While the TVP is soaking, mash the black beans to a coarse texture using a fork and shred the onion.

  2. Transfer the soaked TVP (alongside with all the soaking water), the mashed black bean and the shredded onion to a medium large bowl. Add the rest of the meatball ingredients and stir well to create a uniform mixture. It should be sticky and hold together if pressing the mixture together in between your fingers.

  3. Using about 1.5-2 tablespoon of mixture at the time, shape 20 balls by first pressing the mixture in your hands and then, rolling to smooth. Transfer on a plate and keep going until you used all of the mixture.

  4. Warm up a large pan on medium heat (you can also warm up a small amount of oil, if desired, or use a non-stick pan for oil-free) and roast the balls for a few minutes on each side. Move them around or flip them only when browned so it creates more texture and flavor. Keep the heat on low-medium and roast until all sides are browned, about 20 minutes total. (You can also bake the meatballs in the oven at 350º on a parchment paper covered baking sheet for about 35-40 minutes, flipping once or twice.)

  5. While you are cooking the meatballs, make the onion gravy in a medium pot. When the gravy is done, transfer to a blender and blend until smooth.

  6. When the meatballs are done, pour the blended gravy right into the pan and warm up for a few minutes. Adjust the texture by adding extra broth as needed and stir.

  7. Serve immediately over mashed potatoes or cooked noodles with a side of green veggies. Enjoy!

  8. Store any leftovers in the fridge for up to 4-5 days. They store better when the meatballs are kept apart from the gravy.

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