Soy Chunk Balls in Marinara Sauce
Don't you love food that tastes delicious, yet helps you in eating clean?! Well, this recipe I developed with the thought of weight reduction (not for me xD), by including ample amount of nutrients in the diet. Recently, many have been messaging me to share recipes that help in weight reduction. You need not only have salads, you can always include ingredients you love into your meals, by ingredients , I meant the healthy ones; for example, if you dislike Broccoli you may add in spinach etc.
I love Marinara sauce, it has tomatoes as a main ingredient which has an umami flavor with asslight tanginess, with the addition of honey/ sugar with a dash of black pepper, the sauce comes to a beautiful balance of flavors (also make sure you add the right amount of salt to the sauce, as once, in one of my attempts, I forgot to add enough salt and it did not taste very good). Also to keep the nutrients intact, I have used fresh tomatoes to prepare the Marinara sauce, you may use canned tomatoes too.
To make the soy Chunk balls, you may use your favorite veggies (play around with the veggies you like). Store the extra balls in the freezer and transfer them to a zip lock bag, just shallow fry them when required and add them to Marinara Sauce or any of your favorite sauce and voila! Your healthy meal is ready!!
Whenever I make this dish here, everyone fights to have it, as it tastes so much like meatballs and smells amazing! They are also called VEGAN MEATBALLS!
Hack: You may make some extras, so that you can give your kids Soy chunks balls in their lunch boxes too.
Ingredients : (3 people)
- 1 1/2 cups Soya Chunks (soaked in water for around 20 minutes)
- 1/2 Onions, roughly chopped
- 2 Garlic cloves
- 1/2 cup Broccoli
- 1/2 cup Carrot, chopped roughly
- Salt, as required
- 1 tsp Black Pepper, crushed
- 3-4 tbsp Jowar Flour preferably/ Rice flour
- 4-5 tbsp Olive oil
Marinara Sauce:
- 2 large Tomatoes
- 2 Garlic cloves
- 1 tsp Paprika powder/ red chilli powder
- Oregano, a pinch
- 1 tsp Honey
- 1 tsp Black Pepper, crushed
- Salt, as required
- 1 tsp Arrowroot powder/ Corn Flour
- Basil Leaves, for garnish
Instructions:
- Soak the Soya beans for around 20 minutes, squeeze the swollen soya chunks and remove excess liquid, and chop the soya chunks using a food processor and set aside.
- In the same food processor, add in the onion, garlic cloves, Broccoli and carrot, blitz and add to the finely chopped soya chunks.
- Next add Jowar flour/ rice flour as a binding agent, salt and pepper. Mix ans knead well.
- Squeeze a small ball size inside your hand palm to see if the ball holds the shape, if not add more jowar flour.
- Make small balls of same size, and freeze the balls for around 15-20 minutes .
- To make the Marinara sauce, in a blender, add in your tomatoes, garlic cloves and blend to a smooth paste and set aside.
- In a pan, pour some olive oil and shallow fry the slightly frozen soya chunk balls. Shaking the pan from time to time, so that all sides cook and brown equally.
- Transfer the bowls to a deep dish.
- In the same pan, pour some olive oil and pour in the tomato paste, and add seasonings like paprika powder, oregano, honey, crushed black pepper and salt as required, and allow the sauce to cook well.
- Make an arrowroot slurry and add to the sauce, mixing vigorously using a ladle/ spatula so that the sauce thickens (not too thick nor watery). Check for seasoning .
- Add the sauce to the meatballs and garnish with basil leaves, serve hot. Buon Appétito !
Notes:
To make it even more healthier, you may air fry the soya chunk balls at 180 for 10-12 mins with a spritz of oil
Do try this recipe and don't forget to share your experience/feedback with me here in the comments or feel free to send me a mail. Also, do tag me at #taystedit if you try out my recipes on Facebook, Instagram etc so that I can see when you make it. ♡♡♡♡
