Vegan Swedish Meatballs
Tasty Vegan Swedish Meatballs
- 3 tablespoons water
- 1/2 onion, chopped
- 4 garlic minced
- 345 milliliters water
- 187 grams mushrooms, chopped
- 68 grams rolled oats
- 2 teaspoons dried parsley
- 1/4 teaspoon allspice
- 1/4 teaspoon nutmeg
- 1/4 teaspoon black pepper
- 2-3 tablespoons soy sauce
- 2 teaspoons vegan Worchestershire sauce
- 237 milliliters unsweetened soya or almond milk
- 13.5 ounces low-fat coconut milk
- 1 tablespoon soy sauce
- 1 tablespoon Worcestershire sauce - vegan
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- pepper to taste
- 1 tablespoon cornflour
- 2 tablespoons cold water
In a medium size pot, saute the onion in 3 tbsp water on medium heat until translucent (use more water if required). Add the garlic and saute for 2-3 minutes
1.Add the lentils and 100g water. Bring to the boil and allow to simmer for 15-20 minutes until the liquid has absorbed and the lentils are tender
2.In a seperate pan saute the mushrooms in 3 tbs water over a medium heat for approx. 5 minutes
3.Blend the oats in a processor to create oat flour
4.Add the mushrooms, lentils, parsley, allspice, nutmeg, pepper, soy sauce and Worcestershire sauce to the food processor. Blend until everything has combined. Don't over blend there should be some texture
5.Season with the pepper
6.Leave the mixture to stand for about 15 minutes until it thickens
7.Pre-heat the oven to 220°C (425°F)
8.Cover a backing tray with greaseproof paper
9.Roll out the meatballs and place on the baking tray. Spray with cooking oil or 1 Cal. Bake for 20-25 minutes, turning halfway.
10.Except for the cornflour and water, put all the ingredients for the gravy into a medium size saucepan
1.Bring to a simmer, stirring occassionaly, Remove from the heat
2.In a small bowl, mix the cornflour and water together to form a paste. Whisk this into the gravy
3.Bring the gravy mix back to boil. If the sauce is not thick enough add some more cornflour
4.Pour the gravy over the meatballs. Serve with pasta or mashed potatoes
5.
Serving Size 1
Servings 4
- Amount Per Serving
- Calories 230kcal
- % Daily Value *
- Total Fat 4.3g7%
- Sodium 390mg17%
- Total Carbohydrate 38.4g13%
- Dietary Fiber 1.3g6%
- Protein 13.3g27%
- Iron 1300 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.