Atkins Nutty Meatballs Tranformed into Delicious Baked Veggie Tofu Balls

7Mar Burgers and Sandwiches, Tofu, Vegetarian Tips, Vegetarianism, Viewer questions 4 comments

Many people are asking me about the Atkins Diet and protein but want to do it veggie style. I have many recipes that utilize TVP as a beef replacer, but from a nutritional standpoint I believe  tofu is far superior. This is one of my favorite recipes – high in protein and low in fat. I think it fits into the Atkins plan nicely and these are really savory and delicious.

Original Recipe: Atkins Nutty Meatballs:
1 pound ground beef (85% lean)
3 tablespoons sour cream
1 tablespoon diced onion
1/2 cup finely chopped walnuts
1 garlic clove, pushed through a press
1 1/2 teaspoons salt

Delicious alternative: Baked Veggie Tofu Balls

Ingredients:

1 lb. firm tofu, pressed and mashed
2 T. ground toasted walnuts
1/2 c.  wheat germ
1/4 c. chopped parsley
2 T. soy sauce
2 T. nutritional yeast ( optional)
1 T. onion powder
1/2 t. garlic powder
1/4 t. oregano
2-3 T. olive oil

To prepare:

Heat oven to 350 degrees. Press water out of tofu and wrap tofu cake in paper towels until it feels fairly dry. Mash the tofu until it has the consistency of cottage cheese. Mix tofu together with all remaining ingredients.

Oil an 8″x8″ baking dish with the olive oil. Form the tofu mixture into sixteen 1-inch balls and place in pan. Drizzle any remaining olive oil over the balls and place in oven. Bake for 30 – 35 minutes, turning the balls carefully every ten minutes or so until they are evenly brown and crispy.

Serve as is or add to tomato sauce. These “meatballs” are delicious cold and will disappear quickly!

About the author

Written by

Toni Fiore was raised by an Italian-American father and a German mother who instilled in her a sociable nature and the love of travel and of good food. She has lived in Italy and Germany and now resides in southern Maine. She is the author of: Totally Vegetarian: Easy, Fast, Comforting Cooking for Every Kind of Vegetarian

4 Responses

  1. Hi there! I absolutely love your podcast, and look forward to each episode.

    I’m wondering if you have a good recipe for nut roast. I’ve never had one, but I’d really like to try.

    Thanks so much!

    Ashley
    Newfoundland, Canada

  2. Atkins Diet have helped me a lot to maintain a very good physique. My mom is also on an Atkins Diet. -

  3. actually my sister is healthier now because of the Atkins Diet,`;

  4. I keep looking for healthy vegetarian dishes, but noticed on your show that you were using a lot of sweetener/honey which I can’t have. What do you use in place of that? Also, this recipe is one of my first to try (huge fan of tofu) but I am allergic to walnuts so what would be a good substitute? And can I add ground flax to this or might they become dry.

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