Tofu Meatballs (Vegan and Gluten-Free)
Servings:5 servings
Tofu Meatballs are packed with flavor and have the perfect texture that holds up in your favorite sauce! Chickpea flour acts as a binder and keeps them gluten-free and vegan. Super-firm tofu (or pressed extra-firm tofu), gives them plenty of protein. Plus, prep is easy, and you can bake them in the oven OR the air fryer!Yield: Makes about 28 meatballs with super-firm tofu or 22 with extra-firm.
Ingredients
- 16 ounces super firm tofu - see Notes for extra-firm
- 2 Tablespoons tamari (GF) or soy sauce - reduce to 1½ T for extra-firm
- 1 Tablespoon olive oil - optional
- ¼ cup chickpea flour
- ¼ cup nutritional yeast
- 1 Tablespoon arrowroot starch - or cornstarch
- 4 teaspoons Italian seasoning - see Notes
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- ¾ teaspoon smoked paprika
- ½ teaspoon fennel seeds, crushed - optional
- ¼ teaspoon black pepper
- pinch of red pepper flakes - optional
- scant ¼ teaspoon fine sea salt - reduce or omit if using extra-firm tofu
Instructions
- If using extra-firm tofu, see Notes for ingredient adjustments. Preheat the oven to 375°F (190°C), and line a baking sheet with a silicone mat or parchment paper.
- Drain the tofu and pat dry. Crumble the tofu into a large mixing bowl, then use a fork to break down any larger pieces.
- Drizzle the tofu with the oil, if using, and use the fork to mix it throughout the tofu. Evenly drizzle on half of the soy sauce, and mix again. Add the rest of the soy sauce and continue to mix and mash the tofu with the fork until the soy sauce is distributed throughout.
- In a small bowl whisk the dry ingredients (chickpea flour – salt). Pour half of the dry mixture over the tofu, and mix until incorporated. Add the rest of the dry mixture and repeat. If any larger pieces of tofu remain, use the fork to break them up so they don't interfere with binding.
- Use a small cookie scoop or tablespoon to measure out a heaping tablespoon of the mixture per meatball. Use your hands to further shape into a smooth ball. Place on the baking sheet.Note: 16 oz. super-firm tofu makes about 28 meatballs; with 14 oz. extra-firm you'll have about 22.
- Bake for 30–33 minutes, flipping at the 15 minute mark. You can also cook them in the air fryer at 370°F for 8–10 minutes. Tofu meatballs are done when golden and lightly crisp on the outside.
- Allow to cool for a few minutes, then serve as-is or toss with your favorite sauce and pasta.
Notes
Extra-firm tofu can be used, but you'll need to press it first. Since it usually comes in 14 oz packages, reduce the tamari/soy sauce to 1.5 tablespoon and the salt to just a pinch. When measuring the other seasonings, use a touch less.
Italian seasoning – If you don't have this dried herb blend on hand, you can make your own by combining: 1 ½ teaspoon oregano, ¾ teaspoon each marjoram and basil, and ¼ teaspoon each rosemary, thyme, and sage.
Oil-free – If you avoid extracted oils, it's fine to simply omit it, or replace it with 1 tablespoon of smooth almond butter or tahini.
Store cooled tofu meatballs in an airtight container in the refrigerator for up to 5 days. Reheat in a saucepan or an air fryer or microwave. Freezer friendly.
Nutrition
Calories: 195kcal | Carbohydrates: 9g | Protein: 18g | Fat: 10g | Cholesterol: 0mg | Fiber: 4g
