swedish meatballs
Time to sit down Ikea! I’ve perfected a no-meat, Swedish –meatball recipe that you can make at home without the need to wander around a showroom for two hours before enjoying!
Equipment
- food processor
Ingredients
Meatballs
- 15 ml extra virgin olive oil or water to sauté with
- 50 grams red lentils dry
- 75 grams onion chopped
- 4 grams garlic minced
- 150 grams mushrooms chopped
- 235 grams canellini beans drained and rinsed
- 75 grams rolled oats
- 1 flax egg 1 tbsp flax seed and 2 tbsp water
- 15 ml Worcestershire sauce
- 15 ml soy sauce
- ¼ teaspoon ground nutmeg
- salt and pepper to taste
Gravy
- 14 grams vegan butter
- 4 grams garlic minced
- 8 grams flour
- 400 ml coconut milk
- 15 ml Worcestershire sauce
- 15 ml soy sauce
- 16 grams mustard
- salt and pepper to taste
Instructions
Meatballs
- Preheat oven to 200 °C (392 °F) and prepare a baking sheet with parchment paper.
- Mix the flax egg and set aside.
- Put the lentils in a saucepan with 350 ml (1 ½ cups) water and cook for 10 minutes until lentils are tender but not mushy.
- Meanwhile, heat olive oil or water in saucepan over medium heat and add in onions; cooking about four minutes until translucent.
- Add in garlic and mushrooms and continue to sauté for an additional four minutes.
- Place oats in food processor and pulse until broken up but not necessarily a flour consistency – you still want some texture from it.
- Add in all remaining meatball ingredients into food processor and pulse until combined. Do not over pulse but just until the mixture is fairly homogenous.
- Use a 2 tablespoon cookie scoop to scoop mixtures into one inch balls (about 25 of them) and arrange on baking sheet. Spray with oil.
- Bake for 30 minutes, turning once halfway until lightly browned.
Sauce
- Place vegan butter in saucepan and add in garlic until vegan better is melted and bubbling.
- Add in flour and whisk to create a roux. Continue whisking and mixing until it becomes slightly tan and smells nutty.
- Whisk in coconut milk, sauces and seasoning and continue whisking until desired consistency – about five minutes on simmer.
- Season with salt and pepper to taste.
Nutrition
Calories: 449kcalCarbohydrates: 39gProtein: 14gFat: 29gSaturated Fat: 20gSodium: 705mgPotassium: 614mgFiber: 9gSugar: 3gVitamin A: 134IUVitamin C: 5mgCalcium: 82mgIron: 7mg
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