Baked Sweet and Sour Vegan Meatballs Recipe

Let me wet your appetite before going into details. Who doesn’t love meatballs? Maybe cause it’s so yuumy just by mere looking.  You noticed the way I spelled my Yummy right? That’s how it makes me feel after making this which prompted me to write on it right away. Even if you aren’t a vegan, you won’t feel left out. There are not so much food like the Baked Sweet and Sour Vegan Meatballs Recipe with so much plant protein.

Jake was deep into his new love for soccer watching the Chelsea vs. Barcelona UCL match when I made this. Imagine munching this tasty meatball while screaming his heads off when Lionel Messi scored his first goal ever against Chelsea. Even his friend on the opposing side with restrictive diets and allergies was able to enjoy the meatballs with him without any incident.

Food Origin and History

No one can point to a certain direction as to the origin of meatballs. So you should know that the Baked Sweet and Sour Vegan Meatballs Recipe transcends culture and race. Nearly every culture has their own “copy” of the meatball: Dutch bitterballen, Spanish Albondiga’s, Chinese Lion’s Head, and down in Southern Africa, the skilpedjes.

The reason for the vegan meatballs is not farfetched, it is easy, simple and affordable. You’ll see what I’m talking about when we get to the ingredients and cooking instructions.

Ingredients

For the Meatballs:

Extra-Virgin Olive Oil                      (1 Tablespoon)

Diced Onion                                      (1 Bulb)

Quinoa                                               (1 Cup)

Black Beans                                       (1 Cup)

Silk Coconut Milk                             (2 Cups)

Roughly Chopped Cremini Mushrooms (1 Cup)

Crushed Red Pepper Flakes             (½ Teaspoon)

Ground Flax Seeds                           (¼ Cup)

All-Purpose Flour                              (½ Cup)

For the Sweet and Sour Sauce:

Cornstarch                                         (3 Tablespoon)

Pineapple Juice                                  (1 Cup)

Silk Coconut Milk                             (1/3 Cup)

Vinegar                                               (3 Tablespoons)

Ketchup                                             (2 Tablespoons)

Soy Sauce                                           (1 Tablespoon)

Packed Brown Sugar                        (½ Cup)

Prep Time

20 Minutes

Cooking Time

40 Minutes

Ready In

1 Hour

Instructions

  1. We’ll start with the meatballs. Using a large saucepan, pour in your extra-virgin olive oil. Ensure it get adequate medium heat, add in your mushroom and onion, let it cook for 5 minutes till it is tender. From the saucepan, transfer to a food processor.
  2. Using the same saucepan, bring the quinoa and coconut milk to a boiling point, then reduce the heat from medium to low. While still covered, let it simmer for around 15 minutes enough for the quinoa to take in all the liquid.
  3. Remember your onions and mushroom inside the bowl of the food processor, pulse it with red pepper flakes and black beans until it has the look of a ground meat. That’s when you should stir in the Flax seed, Quinoa and Flour.
  4. With your oven pre-heated to 350 degrees, mold the mixture into 1 to 1 ½ inch meatballs. Set on a lightly greased and bake for 30 minutes till it get crispy on the outside.
  5. For the sweet and sour sauce. Using a small saucepan, mix your brown sugar, cornstarch, vinegar and soy sauce. Place on high heat, then pour in your coconut milk and pineapple juice.
  6. Let it simmer until it’s thickened.
  7. Meatballs should be served while hot with the sweet and sour sauce poured over.

Nutritional Content

Calories                      803

Fat                              44.9g

Carbohydrates           82.3g

Cholesterol                 181mg

Sodium                       2264mg

Protein                        24.8g

Parting Words

You never have to worry on what to serve your vegan friends when next they visit. You can even make this ahead and get them frozen, I mean the unbaked meatballs and the sauce. When it comes to the flour. You can combine a few types to get a unique feel or just stick with whichever you have.

Source: Adapted slightly from Vegan Yumminess

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