Seitan Meatballs in Tomato Sauce

When vegans talk about meat alternatives, tofu and seitan usually come up in the same breath.

Fair enough. Both deliver a solid amount of protein.

But while tofu has been enjoying some good press lately, seitan has been getting dragged through the mud. Unfairly, if you ask me.

Yes, seitan is primarily gluten, a protein found in certain grains. Some people are sensitive to it, and people with celiac disease need to avoid it entirely.

But if you don't have gluten sensitivity or celiac disease, gluten can be a useful protein source for vegan and vegetarian athletes—and for anyone looking to work more plant-based protein into everyday meals.

Wait, what exactly is seitan?

Seitan is a food made from the gluten in grain, typically wheat. During production, the starch is washed away, leaving mostly the grain's protein: gluten.

Because seitan has a meaty look and texture, one of my favorite things to make with it is meatballs.

That's what we're making here: nourishing, delicious oven-baked seitan meatballs in tomato sauce, made with plain ground seitan.

If you've got a whole block of seitan at home, you can also cook it with red wine and spices, like in this recipe I shared a while back.

+++++++++++++++++++++++++++++++++++++++

How should you serve them?

For lunch or dinner, 3–4 meatballs with a serving of buckwheat or quinoa should provide a good helping of amino acids—the building blocks of protein.

With their high protein content and unsaturated fats, these meatballs can work well for both bodybuilders and endurance athletes.

The tomato sauce also provides lycopene, an antioxidant that becomes easier for your body to absorb when tomatoes are cooked.

++++++++++++++++++++++++++++++++++++++

A little nutrition info

Each meatball with a tablespoon of sauce, weighing 80 g (2.8 oz) together, contains:

70 calories

7 grams protein

7 grams carbohydrates

5 grams fat

3 grams fiber

A cup of cooked buckwheat adds:

100 calories

16 grams carbohydrates

3 grams protein

Nutrition values calculated by Noam Bachar (an Israeli clinical nutritionist and fitness coach).

Seitan Meatballs in Tomato Sauce

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Yield 15 meatballs

Ingredients

For the meatballs

• 350 g (12.3 oz) plain ground seitan
• 2 tablespoons olive oil
• 1/2 lemon, juiced
• 2 tablespoons walnuts, coarsely chopped
• 4 cloves garlic
• 1 bunch cilantro, stems removed
• 1 teaspoon ground cinnamon
• 1/2 medium onion
• 1 tablespoon ground turmeric
• 1 tablespoon paprika
• 1 tablespoon barbecue sauce or ketchup

For the sauce

• 4 tomatoes
• 1 small container tomato paste
• 1 tablespoon paprika
• 1/2 cup water
• 2 cloves garlic
• 1 tablespoon olive oil

Instructions

1. Preheat the oven to 180°C (350°F).
2. Finely chop the onion.
3. Chop the cilantro leaves, discarding the stems.
4. Place all the meatball ingredients in a deep mixing bowl and mix thoroughly until evenly combined.
   
5. With wet hands, shape the mixture into round meatballs and place them on a baking sheet. Drizzle a little—and I mean a little!—olive oil over the top.
   
6. Bake for 15 minutes.
7. Make the sauce.
8. Wash the tomatoes and score an X in the top of each one.
   
9. Place the tomatoes in a microwave-safe bowl and add 1/4 cup water.
10. Microwave for 5–8 minutes.
11. Alternatively, cook the tomatoes in a pot of boiling water for about 10 minutes.
12. Remove the tomatoes from the microwave. The skins should now slip off easily. If they're still clinging to the tomatoes, microwave for a few more minutes.
13. Peel each tomato and discard the skins.
14. Finely chop the tomatoes.
15. Heat 1 tablespoon olive oil in a deep saucepan and sauté the garlic for a few seconds. Add the chopped tomatoes, 1 tablespoon paprika, and the water, and stir well.
16. Pour the tomato sauce into a serving bowl. Arrange the baked meatballs on top and finish with a little chopped cilantro.