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Tofu Spinach Meatballs


Tofu Spinach Meatballs

Serves: 4

Category: Main Dishes - Vegan
Author: David Grosch
Tags: Athletic/Higher caloric, Kid-Friendly

Average Rating: 
Rated by: 15 members

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(Give a recipe one to five stars. Click the appropriate star to submit your rating)

Time for an Italian comfort food classic? Try these flavorful baked meatballs in tomato sauce.

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Ingredients:

10 ounces frozen chopped spinach, kale or collards, thawed and squeezed dry
1 (14 ounce) package extra-firm tofu, drained and pressed
1/2 cup nutritional yeast (see note)
2 tablespoons pine nuts or almonds, chopped
4-6 tablespoons chickpea, oat or whole wheat flour
2 teaspoons Italian seasoning
1 teaspoon garlic powder
1 teaspoon dried parsley
1 teaspoon salt-free Mrs. Dash or to taste
2 tablespoons ground flax seeds
2 tablespoons water
1 cup whole wheat panko bread crumbs
1 1/2 cups low sodium or no-salt-added pasta sauce
1/4 cup non-dairy mozzarella

Instructions:

Place spinach (or kale or collards) in a large bowl and separate it with your fingers. Crumble the tofu into the bowl. Add the nutritional yeast, nuts, 4 tablespoons of the flour and the seasonings. Combine ground flax seeds with water to form a paste. Add to the spinach-tofu mixture and mix together to form a dough. Add additional flour as needed if mixture seems too wet.

Using a tablespoon or small ice cream scoop, form mixture into compact, firm balls. Roll in bread crumbs.

Spoon some sauce into a baking dish, add the balls and cover with additional sauce and top with non-dairy mozzarella. Cover the baking dish and bake at 350 degrees F for 20 minutes or until heated through and the cheese is melted. Serve with additional sauce, if desired.

Can be served with bean pasta (available at www.drfuhrman.com).

This mixture would also work as a warm spinach dip for raw vegetables.

Note: Use nutritional yeast that is not fortified with folic acid.

Calories 435; Protein 30 g; Carbohydrates 46 g; Total Fat 15.3 g; Saturated Fat 2.4 g; Cholesterol 4.4 mg; Sodium 475 mg; Fiber 11.8 g; Beta-Carotene 5525 ug; Vitamin C 4 mg; Calcium 386 mg; Iron 6.6 mg; Folate 158 ug; Magnesium 181 mg; Zinc 5.7 mg; Selenium 20.1 ug

Comments (13):

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katfishcary

10/29/2013 08:14 AM

Rated this recipe: (no rating)

I would be interested in seeing nutritional info for the recipes. I track this and it would be helpful to have it available.

ashe

11/06/2013 04:08 PM

Rated this recipe:

Delicious! Italian comfort food.

Victoria1111 replies:

01/02/2017 09:33 PM

Rated this recipe:

That is a good way to describe this recipe!

LindenMorrisDelrio

11/12/2014 11:01 AM

Rated this recipe: (no rating)

katfishcary, the nutritionals are right above your comment.

Markiandavenport replies:

06/10/2019 03:46 PM

Rated this recipe: (no rating)

Are the nutritionals per serving or whole 4 serving recipe? Thanks, Mark

Wrekkless

11/13/2014 01:14 PM

Rated this recipe:

This was a huge hit with my 18 yo son and his 5 friends (mix of vegan and non). After eating one, one of the non-vegan friends suggested I should give his mom some of my recipes. Another said it was like Chicken Parmesan, without the chicken or Parmesan. I got about 30+ meatballs out of it, and I was lucky I had one before they got to them because there weren't any left. I made the recipe almost as written. I didn't have quite enough pine nuts, so I added some pumpkin seeds, didn't use Mrs. Dash/salt-free seasoning, made my own pasta sauce, and didn't top with any non-dairy cheese. After cooling a bit, they didn't hold together as much as I was expecting, but served over pasta, no one seemed to mind in the least. Next time, I might use a bit more chickpea flour to make them a bit drier. Great recipe - can't wait to make them again!

henrybvsi

11/14/2014 06:35 PM

Rated this recipe: (no rating)

Please send us a recipe for bean pasta that we can make at home. Thanks.

Elaine Garces

11/18/2014 07:45 PM

Rated this recipe:

4.5 stars. Delicious, quick and easy. I will make this often. Served over black bean pasta. Thank you!

Victoria1111

01/02/2017 09:32 PM

Rated this recipe:

I Love this recipe!

EacyDayANewBeginning replies:

07/01/2017 04:00 PM

Rated this recipe: (no rating)

Me too!

sjs5877

07/02/2017 12:00 PM

Rated this recipe: (no rating)

I baked the meatballs for about 20 minutes, then let them sit.  Then added pasta sauce with mushrooms and baked another 15.  They are really good.

Wafson

09/01/2017 09:19 PM

Rated this recipe:

Tasty and filling. My 3 years old loved it too. Will surely add it to my usual meals! 

This comment was last edited on 09/01/2017 09:19 PM

Finnoula

09/22/2017 04:52 PM

Rated this recipe:

Delicious!  This recipe is a keeper!

Sparktn

01/20/2018 06:52 PM

Rated this recipe:

The recipe is just OK. The balls are VERY filling, but rather flavorless even with the spices. They need some mushrooms to give them more of a meaty flavor and some much needed moisture, and the breadcrumbs need a squirt of of Pam to make them brown a little in the oven. I didnt add the mozzerella cheese and maybe that's was missing. I served it over spagetti squash with Muir Glen sauce. 

BJL

10/31/2018 08:25 PM

Rated this recipe:

These are absolutely delicious.   We make them with whole-grain or bean pasta.   We also use pasta sauce with no oil or salt added.  Everyone loves them. 

MonalisaZ

12/06/2018 12:00 PM

Rated this recipe:

I'm very impressed with this recipe. I followed the ingredients and instructions as written. Very delicious! Thanks for sharing. :)