Swedish "Meatballs"

Enjoy a protein-rich meal with these Swedish-style “Meatballs,” delivering over 50 grams of protein per serving. Crafted from mushrooms, walnuts, and a luscious cashew-based gravy, these plant-based delights are both scrumptious and nourishing.

Preparation time 30 min
Cooking time 1 hr
This recipe keeps for 3 days

Ingredients (3 servings)

Gravy

• 1/3 cup Cashews
• 1,5 cup Water
• 1,5 tbsp Soy sauce
• 1/2 tsp Garlic powder
• 1/2 tsp Onion powder
• 1/2 tsp Nutmeg, ground
• 1/2 tsp Yellow mustard
• 2 tbsp Olive oil
• 2 tbsp Whole wheat flour

To Serve

• 120 g Pasta, dry
• 1 head Broccoli, raw (small)

Vegan “Meatballs”

• 1 small Yellow onion (thinly chopped)
• 200 g Mushrooms, raw (cleaned and sliced)
• 2 head Garlic, raw (minced)
• 2 tsp, ground Cumin
• 1/3 cup pieces or chips Walnuts
• 2 tbsp Soy sauce
• 1/4 tsp Nutmeg, ground
• 1/4 tsp, ground Black pepper
• 1 cup Vital Wheat Gluten
• 4 tbsp Water
• 10 spray Avocado oil

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Instructions

1. Sauté the Onion and Garlic
   In a medium skillet over medium-high heat, sauté the finely chopped onions for 3-4 minutes until they turn translucent. Then, add the minced garlic and sauté for one more minute.
2. Sauté the Mushrooms
   Add the roughly sliced mushrooms and sauté for 3 more minutes. Add the soy sauce and spices and cook for one more minute. Set aside.
3. Chop the Walnuts
   In a food processor, add the walnuts and pulse a few times until they are roughly chopped.
4. Process the Mushroom Mix
   To the same food processor, add the contents of the skillet containing the mushroom mix. Pulse a few times, without overprocessing, to keep a nice texture.

5. Prepare the Vegan “Meatballs” Mixture
   In a medium mixing bowl, combine the vital wheat gluten with the walnuts and mushroom mix. Add water by the tablespoon, just enough for the dough to have a nice consistency to be manipulated into small balls.
   Tips: Knead until you have a firm, slightly elastic dough. If the dough is too dry, add a little more water, no more than a tbsp at a time. If it’s too wet, add a bit more wheat gluten.\

6. Shape the Vegan “Meatballs”
   Pinch some dough and roll it into your preferred size of “meatballs.” Repeat until the dough is used up.
7. Steam the Vegan “Meatballs”
   Steam the “meatballs” for 30 minutes.
8. Bake the Vegan “Meatballs”
   Preheat the oven to 180 C (350 F) and line a baking sheet with parchment paper. Spray the “meatballs” with cooking oil and bake for 25 minutes, flipping them over midway through.

9. Prepare the Cashew sauce
   Soak the cashews in boiling water for at least 15 minutes. Then, in a blender or using a vertical stick in a narrow and tall container, blend the soaked cashews along with the onion and garlic powder, nutmeg, soy sauce, mustard, and water.
   Tips: If using a vertical stick, for a smoother result, start with just enough water to cover the cashews. After the mixture is completely smooth, add the remaining water and blend until fully incorporated.\

10. Prepare the Gravy
    In a medium skillet over medium heat, warm the olive oil. Next, add the all-purpose flour and stir it constantly for about two minutes. Gradually incorporate the cashew sauce, continuing to stir until the gravy thickens, typically within one to two minutes.
11. Cook the Vegan “Meatballs” in the Gravy
    Once the gravy has reached your desired consistency, gently add the vegan “meatballs” back to the pan. Cook them in the gravy for an additional two minutes, allowing them to absorb some of the flavorful sauce.
12. To Serve
    When you are ready to serve, cook your preferred pasta according to the package directions and steam the broccoli until it’s tender but still crisp, usually for about 3-5 minutes. To serve, place a portion of the cooked pasta and broccoli on a plate and top with the Swedish “meatballs” with cashew gravy. Enjoy!
13. To Store
    Refrigerate the sauce and vegan meatballs separately to prevent the balls from getting mushy. Reheat the leftover meatballs in the oven for a crispier texture.

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Nutrition

One serving contains 719 calories, 52 grams of protein, 28 grams of fat, and 73 grams of carbohydrates.

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