When I can find a meat substitute that doesn’t necessarily include soy products I get very excited. Sure I eat Tempeh and Tofu from time to time but I was very excited to eat these meatless meatballs. They have a very similar look and texture to real meatballs. Fairly easy to make although a little time consuming. You can prepare these meatballs and cook them immediately but they are better if they are refrigerated for a minimum of 4 hours. For the best flavour and texture refrigerating overnight would be ideal.
Obviously you need to be a fan of mushrooms but pair this with low carb mung bean pasta (2g fat, 6g net carbs and 25g protein per serving) and a delicious garlic tomato sauce and you have a beautiful pasta you can eat even on a low carb diet.
I have also come to the realization that these meatballs would make a fantastic burger. Add all your favourite condiments and go bunless, a high protein pita or even lettuce and you have a perfect summer burger. I would not suggest cooking these on the grill from the get go but perhaps after baking in the oven put the burger on the grill for 5 minutes once set to get a little bit of that lovely smokey flavour.
There are 14.6g net carbs and 5 Weight Watchers points per serving. Approximately 4 meatballs per person.
Meatless Feta “Meat”balls Recipe
By Published: April 22, 2015
- Yield: 4 Servings
- Prep: 30 mins
- Cook: 60 mins
- Ready In: 5 hrs 30 mins
Ingredients
- 1 tbsp olive oil
- 1 pound white mushrooms fresh, finely chopped
- 1 pinch salt
- 1 tbsp butter
- 1/2 cup onion finely chopped
- 4 cloves garlic , minced
- 1/4 cup oat bran
- 2 large eggs divided
- 1/4 cup Parmigiano-Reggiano finely shredded
- 1/4 cup feta crumbled
- 1/2 cup Panko
- 1/4 cup parsley chopped, packed
- 1 tsp salt
- black pepper freshly ground, to taste
- 1 pinch cayenne pepper or to taste
- 1 pinch oregano dried
Instructions
- Heat olive oil in a skillet over medium-high heat. Add mushrooms to the hot oil, sprinkle with salt, and cook and stir until liquid from mushrooms has evaporated.
- Stir butter into mushrooms, reduce heat to medium, and cook and stir mushrooms until golden brown, about 5 minutes.
- Stir onion into mushrooms and cook, stirring often, until onion is translucent, 5 minutes. Stir garlic into mushroom mixture until fragrant, about 1 minute. Transfer mixture to a mixing bowl.
- Mix oat bran and nutritional yeast flakes into mushroom mixture until thoroughly combined. Gently stir the Parmigiano-Reggiano and feta into mixture being sure to break up any big chunks of feta.
- Add panko, parsley, and 1 egg; season with salt, black pepper, cayenne pepper, and oregano.
- Mix together with a fork until crumbly. Stir in remaining 1 egg. Mixture should hold together when pressed.
- Mixture can be formed into balls and cooked at this point but for better flavour and texture cover bowl with plastic wrap and refrigerate at least 4 hours or overnight.
- Preheat oven to 450. Line a baking sheet with parchment paper and form mixture into small meatballs using a 2-tablespoon scoop.
- Roll meatballs lightly between your hands until smooth. Arrange meatballs on prepared baking sheet.
- Bake in the preheated oven until golden brown, 12 to 15 minutes.
- Cuisine: Vegetarian
- Skill Level: Moderate
