Here comes a a wonderfully satisfying plate of all good things – a new riff on vegan “meatballs” where the main ingredient is sunflower seeds (hello favorite ingredient packed with for example plant protein, iron and vitamin E), vibrantly green steamed broccoli (sometimes simple is the best answer) and the comfort food of all comfort foods: mashed potatoes. Pair these three together and you’ve got something we could munch down at least a few nights every week.
The balls are quick to make considering everything – of course there are a few steps to the process but the rewards will come a thousandfold. The consistency is just perfect, the flavors on point and they make excellent leftovers + freeze very well. Don’t hesitate making a double batch and secure many future meals in one go!
And remember: mashed potatoes and broccoli are only two out of hundreds of sides you could shoot for. A tray of roasted root veggies? Sounds divine. A carrot-cabbage slaw and some warm pita breads? Say no more. Asian noodles and stir fried vegetables? Yes please. Your imagination – and perhaps what you can find in your pantry and fridge – set the limits. And with that said: good luck!
För recept på svenska, klicka här: Enkla veganska köttbullar på solrosfrön
Serves 4
Total Time: 30 min
Ingredients
Sunflower Seed “Meatballs”
1/2 yellow onion (75 g), chopped
1 carrot (100 g), grated
1 clove of garlic, minced
300 ml sunflower seeds (165 g)
50 ml sesame seeds (30 g)
2 tbsp soy sauce
100 ml water
50 ml chickpea flour (all-purpose flour works as well)
100 ml breadcrumbs
200 ml cooked pearled wheat (75 ml uncooked)
1 tbsp nutritional yeast (optional)
Black pepper
To Serve
Mashed potatoes
Steamed broccoli
Instructions
- Using either a food processor or blender, blend the chopped onion, grated carrots, garlic, sunflower seeds, sesame seeds, soy sauce and water together to a uniform batter (some chunks are fine). Pour into a large mixing bowl.
- Add in the chickpea flour, breadcrumbs, cooked pearled wheat, nutritional yeast and a good grind of black pepper. Stir to combine.
- Roll into approximately 30 balls (a heaping tablespoon of batter per ball) and place on a plate. Heat up a splash of canola oil in a pan, and cook over medium heat for about 10 min. Make sure you shake the pan frequently to achieve a golden color all around. Serve with mashed potatoes and steamed broccoli.
Perhaps you’d be interested in these other weeknight favorites?
Broccoli Fritters with Ginger Cabbage Slaw (left) and Green Pea Fritters (right).
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