Tofu Meatballs with Peas and Artichokes in a Tangy Lemon Sauce
Remember a while back (when it was still nice and warm outside), when I joined Efrat Lichtenstadt (an Israeli food writer and photographer) for her lovely food column in Makor Rishon (an Israeli newspaper), and we made a whole bunch of tofu dishes?
And remember the one dish you all went wild for? (So many tags. You guys are the best!)
I'm talking about the tofu meatballs with petite peas and artichoke bottoms in a lovely lemon sauce.
Well, look!
I filmed a video and got the recipe up on the blog. Finally.
I have a real soft spot for this recipe.
Maybe it's because it's so easy to make, yet gets such a big reaction around the table.
Or maybe it's the wonderful smell of the rich sauce and meatballs filling the kitchen as Shabbat (the Jewish Sabbath) dinner approaches.
Either way, I love digging into these meatballs, knowing they're delicious, nutritious, high in protein, and low in carbs and fiber.
Just right for a cutting phase.
Add a carb on the side, like whole-wheat ptitim (Israeli pearl pasta), rice, or couscous. Because there's sauce, and you'll want every drop. And there you have it: a complete, nourishing meal.
A Little About the Recipe
I made the meatballs by blending tofu in a food processor, then mixing it with onion, parsley, garlic, spices, and a little bread crumbs to hold everything together.
If you'd rather skip the bread crumbs, use finely ground oats instead.
The sauce starts with petite green peas from Harduf (an Israeli organic food brand), which also collaborated on this recipe.
Worried that freezing takes the nutrients out of peas? You can relax. Freezing slows the breakdown of nutrients, which is why I recommend eating frozen fruits and vegetables alongside fresh ones.
Want another vegan meatball recipe?
Tofu Meatballs with Peas and Artichokes: Nutrition
Nutrition per 100 g (3.5 oz) serving:
200 calories
14.5 g protein
10 g carbohydrates
9.5 g fat (including 3 g saturated fat)
3 g dietary fiber
Tofu Meatballs with Peas and Artichokes
Ingredients
For the Meatballs
- 300 g (10.6 oz) tofu
- 1/2 onion, chopped
- 62 g (2.2 oz) bread crumbs 1/2 cup
- 1 cup chopped parsley leaves
- 2 cloves garlic, crushed
- 1 teaspoon baharat (a Middle Eastern spice blend), ras el hanout (a North African spice blend), or meatball seasoning
- 1 teaspoon turmeric
- 1/2 teaspoon salt
For the Sauce
- 8 artichoke bottoms frozen is fine
- 1 cup Harduf petite peas
- 1 onion, chopped
- 6 cloves garlic Yes, 6! That's not a typo.
- 1/2 teaspoon salt
- 3 tablespoons olive oil 30 ml (1 fl oz)
- Juice of 1/2 lemon don't skip it
- 1 cup boiling water 240 ml (1 cup)
Instructions
-
Preheat the oven to 180°C (350°F).
-
Place the tofu in a blender and blend until smooth and uniform. If the mixture is too stiff to blend, add a tablespoon or two of water.
-
Transfer the blended tofu to a bowl. Add the onion, parsley, garlic, spices, and bread crumbs, and mix well.
-
With wet hands, shape the mixture into ping-pong-size balls and place on a baking sheet. Drizzle with a little olive oil and bake for about 10 minutes, until browned.
-
Make the sauce: In a wide, shallow pot, sauté the onion in the olive oil for about 15 minutes, until lightly browned. Add the crushed garlic and cook over low heat for another minute or two.
-
Add the artichoke bottoms and sauté for about 5 minutes, until lightly browned.
-
Add the peas and stir.
-
Add the lemon juice and 240 ml (1 cup) water and cook for about 20 minutes.
-
Add the meatballs and cook for about 10 more minutes, until the sauce has reduced. Taste and check that the artichoke bottoms are tender.
