Health on a Plate

SOYA MEATBALLS

Soya mince is very high in protein and very cheap. It is available in most health stores and supermarkets.

As you know my recipes are all vegan. Usually when people make meatballs they use eggs to bind the mixture. But I replace egg with chia seeds. It also very nutritious. 

The secret to this meatless balls is spicing them well with natural herbs. They’re a number of aromatic herbs which makes your food taste and smell nice. 

Here are some of them, rosemary, thyme, cumin seeds, coriander seeds or powder, paprika, oregano and many more. Have at least 3 or 4 of these in your kitchen to add to your food every time you cook. 

INGREDIENTS

2 cups  soaked soya mince 

1 large onion grated 

1 medium green pepper, grated 

2 tbsp nutritional yeast 

2 tbsp of breadcrumbs 

2 tbsp of mixed seeds (sunflower seeds, coriander seeds pumpkin seeds)

1 tbsp of chia seeds plus 3 tbsp of water for the vegan egg

4 tbsp of vital wheat flour. You can use any flour 

1 tsp garlic powder 

1 tsp paprika 

1 tsp cumin seeds

PREPARATION

To soak your soya mince, place it in a bowl and cover it with cool water. Leave it until soft. Squeeze it to remove the liquid then put on a dry plate.

And to make your vegan egg. Place 3 tablespoons of water in a glass and one tablespoon of chia seeds. Mix and let it sit for 10 to 15 minutes or until it thickens. 

Now in a large mixing bowl, add soaked and squeezed soya mince, grated onion, vegan egg and the rest of the ingredients. Mix well with clean hands and form the balls. 

Place the meatless balls on a baking sheet and bake for 1 hour at 140 degrees. You can reduce the baking time by increasing the oven degrees up to 180 or 190 degrees for 45 minutes. But beware! They might start browning on the  outside and yet not be well cooked on the inside. 

Remove your meatless balls from oven. Prepare tomato sauce and pour over them. 

Only pour the sauce when you’re about to serve. The meatless balls can break easily when left for a long time in the sauce.

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Dorcas Luboya

Vegan foodie

Hi I’m Dorcas Luboya, I am a qualified health educator.

And thank you for stopping by. Here you will find a collection of healthy and delicious plant-based recipes.

To me cooking is a ministry on its own. Ministering to people is not only preaching, I minister to people through the healthful cooking work.

Dorcas Luboya

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