Vegetarian Baked Meatballs - a non-soy recipe
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If you want to make savory vegetarian meatballs, but don't want to use tofu or soy or any other type of "fake meat", here's a recipe that I like to use. The meatballs are robustly flavored, and hold up pretty well if you want to add them to spaghetti.
The non-vegetarians I've served this to have loved it, as well. The bean and bulgur texture, firmed up with egg and breadcrumbs, has the same savory taste and substantial texture of meatballs.
This recipe will make about 20 large meatballs.
Ingredients
- 1 cup bulgur wheat
- 2 cups vegetable or mushroom stock
- 1 cup adzuki beans (small, dark red beans)
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 egg, beaten (2 eggs, if you want a "tougher" meatball)
- 1 cup (or more) breadcrumbs
- 1/2 bunch of cilantro
- salt & pepper to taste
Directions
- Cook the adzuki beans in plenty of water. (It will take about 40-50 at a slow boil). Rinse and set aside.
- Cook the bulgur wheat in the vegetable/mushroom stock. The resulting cooked bulgur should be fluffy. Set aside.
- Cook the onion and garlic in the olive oil; cook until the onion is translucent and the garlic fragrant but not browned. Add the cumin and coriander and cook for another minute or so. Let the mixture cool.
- Add the cooked beans, bulgur wheat, and onion/garlic/spice mixture to the beaten eggs.
- Mix in enough breadcrumbs to make the mixture semi-firm. Mix in chopped cilantro leaves.
- Put in the refrigerator to firm more (about an hour).
- Turn on your broiler, and lightly oil a cookie sheet.
- Using wet hands, roll approximately 20 meatballs from the firmed-up mixture, and place on the cookie sheet.
- Broil for approximately 12-15 minutes.
- Enjoy!
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Comments
I gotta try this, sounds yummy, thanks.
I have to try this! They sound wonderful. Thanks
Susan
I will try to get that bulgur wheat/adzuki beans and try this recipe
Moon Daisy: Broil is usually a setting on your oven. It just creates a source of heat at the top of the oven, instead of just from the bottom.
I love this idea! I am worried that too much soy is not a good thing. Soy itself is OK but too much may not be in our best interest.
Love it, love it, love it!
Cheers!
Chef Jeff T.
Thanks livelonger. I think it's the same as what we call grilling. At the top of our ovens we normally have a grill, which cooks things with a strong flame from above. I'm glad I've learnt this new term.
Chef Jeff: I also try to avoid eating too much soy, which, because of its estrogenic effects, is not good in excess.
Moon Daisy: Yes, that's it! I just checked and realized you're in the UK. In that case, change "cilantro" above to "coriander". :-)
I love all vege stuff
This recipe sounds yummy. The addition of the vegetable or mushroom stock would add a nice flavour.
Great recipe! I am vegeterian as well, and I have never eaten better since then.
Thanks for inspiration, you have made me hungry, he, he!
They look really good and I am looking foward to trying them! I'm not a vegetarian; however, I'm always looking for ways to cut back on meat.
I've got all that stuff in my kitchen already. In fact, I was just looking at the bulger thinking, "what am I gonna do with this?"
Thanks for the great recipe. I'm trying it tonight!
The recipe makes my mouth water - I have not enjoyed adzuki beans in quite a while and must find some!
Thanks, I'm going to try this useful idea, too.
I have used bulgur wheat in recipes--(Italian and Mexican especially)-- that ask for ground meat. I have found that the wheat, with seasonings has a very similar taste and texture, plus the added benefits of fiber and low saturated fat. You can always add a little healthy oil.
Never thought about using egg and beans to bind it into meatballs or patties.
Thanks again.
This meatball recipe is one that I'll have to try. I am not a vegetarian but have cut down on meat quite a bit. I make my meatballs and chili with turkey. This one I will have to try. My family may not be able to tell that there is no meat in them. Thanks for the recipe.
laringo - They'll definitely tell with this recipe, although if you make meatballs with bulgur wheat with a meat substitute like Gimme Lean, they probably won't. I have tried those and they are so meatlike, it's a turnoff for me.
Thank you, everyone, for the comments!
No, I won't use any type of meat substitute. I will go strictly with your recipe. Thanks for the info though.
Lovely job, livelonger - always on the lookout for nice veggie recipes. Will give this one a try!
Is there something that can be used in place of the egg to bind the meatballs?
Yae these are so delicious, you are right, my meat loving friends won't know the difference, a glass of red wine a piece of crusty bread, and I served with Kluski noodles.
Thanks for solving My what to have for tea thing.
Are there any substitutes for the bulgar wheat?
Hi Shannon, maybe bread crumbs? Haven't tried it. Bulgur does give a satisfyingly chewy texture, though.
Livelonger, I cannot wait to try this recipe. . . it sounds wonderful!! I am so glad you chose not to use soy as the source of protein. I am vegetarian, but have sworn off soy due to possible issues with it disrupting hormone balance. For that, I thank hubber SteveMark.
Thank You Livelonger! I'm allergic to soy and this is just what I was trying to figure out how to make.
maybe a substitute for bulgur could be steel cut oats?
tansy: that sounds like a *great* substitute, although I'm worried it might get a little gummy...but then, that might bind the "meatballs" together nicely. Thanks for the suggestion!
I can't wait to try this, but I really don't like cumin, coriander, or cilantro. I'm a plain parsley, sage, rosemary, and thyme sort of gal. I know I can replace cilantro (which is often used in Mexican dishes, which I don't like) with parsely, but what about the other spices?
ValinBC: I don't see why you couldn't swap out the herbs & spices and replace them with others. As long as they complement the flavor of the bulgur wheat & adzuki beans, there shouldn't be a problem. Bon appetit!
Moon Daisy says:
12 months ago
They look and sound lovely. I'm not a big fan of fake-meat burgers either! (I've got one question though, what is a broiler? Haven't come across one of these before)