A 100% plant-based alternative that surprises with its texture and depth of flavor. The combination of textured soy and lentils creates a dense, nutritious meatball, ideal for those looking to reduce meat consumption without giving up a hearty dish. Thanks to Bonsalt , we enhance the earthy notes of the legumes while maintaining the recipe's heart-healthy profile.
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Estimated time: 50 minutes.
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Difficulty: ⭐⭐⭐
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Servings: 4 servings.
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Number of people and some extra details: For 4 people. A high-protein plant-based dish, rich in iron and fiber. Ideal for vegan or vegetarian diets.
Ingredients
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100g fine textured soy.
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200g cooked lentils (well drained).
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1 onion and 2 garlic cloves.
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1 tablespoon flaxseed flour or wholemeal breadcrumbs.
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1 pinch of Bonsalt low in Sodium from Castelló.
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0.5g of Cremor Tártaro de Castelló (helps bind the dough).
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Cumin, smoked paprika, and fresh parsley.
Nutritional Analysis and Technical Sheet
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Category |
Nutrient / Component |
Amount (per serving) |
Benefit and Source |
|
Macronutrients |
Protein |
22.5 g |
Complete plant protein (soy and lentil). |
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Healthy Fats |
4.2 g |
Very low in saturated fat. |
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Carbohydrates |
28.6 g |
Long-lasting energy and complex fiber. |
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|
Key Minerals |
Potassium (Bonsalt) |
45 g (per 100g) |
Essential for muscle recovery. |
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Potassium (Cremor) |
20.7 g (per 100g) |
Natural stabilizing mineral. |
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Sodium (Bonsalt 0%) |
0 g |
Helps prevent hypertension. |
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Vitamins and Others |
Iron and Magnesium |
Very high |
Vital for energy and the nervous system. |
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Dietary Fiber |
10.4 g |
Excellent for gut health. |
|
|
Calories |
258 Kcal |
Filling and low in calorie density. |
Detailed Description (Procedure)
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Soy Hydration: Hydrate the textured soy in hot water or vegetable stock for 15 minutes. Once hydrated, drain it very thoroughly using a cloth or fine strainer; removing the excess water is the secret to keeping them from falling apart.
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Preparing the Legumes: In a bowl, lightly mash the cooked lentils with a fork until they form a coarse paste, but leave some whole for texture.
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Aromatic Sauté: Finely chop the onion and garlic and sauté them in a pan. Mix with the soy and lentils. Add the pinch of Bonsalt and the Cremor Tártaro. The Cream of Tartar will help the ingredients bind better during baking or searing.
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Shaping and Resting: Add the spices and breadcrumbs (or flaxseed) until the mixture is manageable. Shape the meatballs and let them rest for 15 minutes in the fridge so the structure can set.
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Cooking Technique: You can bake them at 200°C for 20 minutes or brown them in a nonstick skillet. Since they do not contain egg, the initial searing is important to help them keep their shape.
Chef's Secrets
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Meaty Texture: The smoked paprika together with Bonsalt creates an umami flavor that brings traditional meat recipes to mind.
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Juiciness: Cremor Tártaro de Castelló prevents the soy from drying out too much during intense cooking.
Perfect for enjoying with friends!
Serve them with a yogurt sauce or a homemade tomato base. It's a dish that always surprises skeptics of plant-based cooking with its great flavor and texture.
Would you rather have them with a fresh salad or with some lemon quinoa?
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