So it’s the most dreaded time of the semester…midterm – 2 papers, 1 presentation, 3 exams within the next two weeks. During this time, it seems as though there’s just not enough time in the day. I apologize for being MIA, but every second counts! While I know that I should be eating healthy, I find myself just mindlessly munching and snacking to keep my brain juices flowing. Am I alone in this? Can you relate? Or am I just making excuses for eating junk?
Well, yesterday, as I felt my bottom growing heavier from being glued to a chair and my tummy feeling ever so bloated (and gassy…just keeping it real here), I said enough is enough! It was time to take matters into my own hands and make some supercharged, healthful snacks. And BAM! That’s how these Tofu No-Meat Balls came to life.
Why tofu? Why NOT tofu? As proteins are digested more slowly than carbohydrates and provide greater satiety, I always make sure that my snacks are a combination of both of these macronutrients. While I could’ve used a meat protein, I needed something that would take less time to prepare. Time is of the essence, my friends.
Therefore, the addition of tofu was perfect! Not to mention its high protein content. Furthermore, it’s lower in fat than other protein sources, contains no cholesterol, and provides a substantial amount of calcium.
I didn’t know how these balls were going to turn out, so I had no intention of submitting this recipe for the “How To…Tofu” challenge sponsored by The Soyfoods Council, but they were so incredibly tasty that I decided, why not? This just goes to show you that there are absolutely no wrong ways to use tofu, and its applications are limitless. Just let your imagination guide your hands and see what you end up with!
So without further ado, here’s the recipe….
Tofu No-Meat Balls
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Makes 10 no-meatballs
- 2/3 block of firm tofu
- 1/4 cup zucchini, diced
- 1/4 cup onions, diced
- 1/4 cup bell pepper, diced
- 1/4 cup black beans, rinsed and drained
- 1 egg
- 3 Tbs panko bread crumbs
- 1/2 cups old-fashioned oats
- 1/4 cup cooked quinoa
- 3 Tbs ketchup
- 2 Tbs low-sodium soy sauce
- 1 Tsp sriracha
- 1 Tsp fish sauce
- 2 Tsp garlic, minced
- Salt and pepper, season to taste *
* After combining the entire mixture together (prior to adding the egg), season to taste.
- Wrap tofu in a kitchen towel. Place weight on top to squeeze out all the water. Let it stand for about 20 min. With the side of knife, smush down the tofu to make it smooth. *
- In a bowl, combine the rest of the ingredients.
- Using a large ice cream scooper, scoop up and form tofu mixture tightly into a ball. Place in a greased muffin pan.
- Bake at 375 F for 30 min.
* This is the most important step! Tofu contains A LOT of water. The biggest mistake you can make is not squeezing out as much water as you possibly can. You don’t want a soggy mess that will fall apart.
So as you can see, I just threw in things that I already had on hand and look at this golden beauty that I ended up with. What did I tell you? Tofu is a lovely and delightful ingredient to work with . Between the tofu, quinoa, and black beans, this bite-sized and protein-packed snack is sure to keep you full and satisfied. And with that, back to my
cave studies I go…Wish me luck!
“By posting this recipe I am entering a recipe contest sponsored by The Soyfoods Council and am eligible to win prizes associated with the contest. I was not compensated for my time.”