Italian tofu meatballs

Try our reader's vegetarian tofu meatballs recipe. It's low in calories and gluten free, for a deliciously healthy lunch or dinner.

Serves: 4

Time to make: 40 mins

Ingredients

More weights & measures

300g tofu, mashed*

1 onion, very finely chopped

1 clove garlic, crushed

¼ cup ground almonds

2 slices gluten-free grain bread, crumbed

2 tablespoons gluten-free flour

2 tablespoons finely chopped fresh parsley

2 tablespoons gluten-free soy sauce

1 teaspoon dried basil or handful fresh basil, plus extra fresh basil, to garnish

spray oil, to grease

*NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it’s wise to check the label to beI sure as product ingredients can vary and formulations can change.

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Instructions

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1 Preheat oven to 200ºC. Combine all ingredients, except oil, in a bowl. Mix well.

2 Shape into 16-20 balls (depending on the size).

3 Spray a non-stick baking dish with oil. Add tofu balls and bake in oven for 15 minutes. Turn tofu balls over and bake for 15 more minutes.

4 To serve, toss tofu balls with rice or gluten-free pasta and tomato sauce. Serve sprinkled with fresh basil.

WINNER: Special diets category
HFG reader recipe competition 2009
Lois McLeay, Auckland

HFG tip

Lois says: “I have served these to non-vegetarians and they have not known there was no meat in these ‘meat’-balls. These are a great way to have a ‘meatless’ meal. They freeze well and I work on four meatballs per person, so doubling the recipe goes a long way.”

Nutrition Info (per serve)

Calories 210cal

Kilojoules 880kJ

Protein 12g

Total fat 11g

–Saturated fat 1g

Carbohydrates 15g

–Sugars 3g

Dietary fibre 4g

Sodium 390mg

Calcium 120mg

Iron 5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.