13
120
45

Ingredients

  • 1 cup okara
  • 1/2 cup vital wheat gluten
  • 1/4 cup whole wheat flour
  • 1 tablespoon nutritional yeast
  • 1 teaspoon garlic powder (feel free to use 1- 2 cloves finely minced garlic)
  • 2 teaspoons onion flakes (similarly, substitute ¼ small onion finely minced)
  • 2 tablespoons soy sauce
  • 2 tablespoons ketchup (or tomato paste)
  • 2 tablespoons water
  • spices (: Italian Version)
  • 1/4 teaspoon black pepper (or ½ tsp if you really like black pepper)
  • 1 teaspoon Italian seasoning (or mix of oregano, thyme, basil, Mexican Version 1 teaspoon taco seasoning, or mix of paprika, chili powder and cayenne pepper)
  • 1 teaspoon taco seasoning (or mix of paprika, chili powder and cayenne pepper)

Directions

  1. If baking, preheat oven to 350oF (175oC).
  2. Mix all of the ingredients in a mixing bowl. Use your hands to work the ingredients together and get the gluten nice and elastic.
  3. Option 1:
  4. Form into 12-16 balls and place in a glass baking dish. Bake in the oven at 350oF for 20-30 minutes until golden brown.
  5. Option 2:
  6. Form into many teaspoon sized balls and fry in your favorite oil on a skillet for 10-15 minutes until golden all around. Making small meatballs is important as the larger ones won't always fry through completely, leaving a very elastic center.
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NutritionView more

120Calories
Sodium23%DV560mg
Fat2%DV1g
Protein29%DV15g
Carbs5%DV15g
Fiber12%DV3g

PER SERVING *

Calories120Calories from Fat9
% DAILY VALUE*
Total Fat1g2%
Saturated Fat0g0%
Trans Fat
Cholesterol
Sodium560mg23%
Potassium180mg5%
Protein15g29%
Calories from Fat9
% DAILY VALUE*
Total Carbohydrate15g5%
Dietary Fiber3g12%
Sugars2g4%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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