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Vegan Mushroom Balls 2

Meatless Monday: Easy, Vegan Dinner You’ll Love

I have some nutritional yeast in the refrigerator. An ingredient used often in vegan cooking, but not much else. It adds another level of flavor to vegan dishes which they always seem to need. It’s also essential for concocting a vegan cheese sauce. I’m always astonished at how “cheesy” these sauces really do taste. The combination of equal parts nutritional yeast and almond meal is used as a parmesan cheese substitute. It works perfectly to give Italian-flavor vegan dishes the depth that cheese would provide. Nutritional yeast is a good source of protein and B vitamins which is good news for vegans who need these nutrients to be replaced when avoiding animal sources of food.

Other uses for nutritional yeast are:

  • sprinkle on popcorn
  • stir into soup, sauces, and gravies to give a slightly cheesey flavor
  • use in recipes for vegan cheeses

Also,my container of cremini mushrooms had met a fork in the road. They either had to jump into a recipe that day or jump into the trash can. So, I mixed up these non-meat balls with mushrooms as a major ingredient and some rice and nutritional yeast to bind them together. Delicious! Just the right texture to give the bite of ground meat, which I do find that I enjoy even though I don’t prefer ground beef as much anymore.

Serve these little bites, full of fiber, antioxidants, and healthy fats, with your favorite pasta sauce over whole grain pasta or a pile of chopped, steamed veggies!

Meatless Monday: Easy, Vegan Dinner You’ll Love
 
Author:
Ingredients
  • Vegetable Broth – 2 ⅔ cups
  • Arborio rice – ¾ cup
  • Cremini mushrooms – 1 pound – about 2 cups chopped
  • olive oil – 4 teaspoons
  • onion – 1 diced
  • egg equivalent EnerG egg replacer – 1
  • bread crumbs – 1 cup
  • almond meal – 3 tablespoons
  • nutritional yeast – 3 tablespoons
  • fresh parsley, chopped – ¼ cup
  • salt – 1 teaspoon
  • pepper – ½ teaspoon
Instructions
  1. Preheat oven to 400F. Spray 2 baking sheets with cooking spray or line with silicone liners.
  2. Simmer broth in a large pan. Add rice and simmer, uncovered, 20 minutes. Stir occasionally until rice is tender. Transfer to a large bowl.
  3. Pulse mushrooms in a food processor until finely chopped. Heat 2 teaspoons of the oil in a large pan. Add onion and cook 3 minutes, until softened. Add mushrooms and cook 5 minutes, until most of the liquid has evaporated. Transfer to the bowl containing the rice.
  4. Stir in the egg substitute mixture, breadcrumbs, almond meal, nutritional yeast, parsley, salt, and pepper.
  5. Form balls the size of a ping pong ball and place them on prepared baking sheets. Brush each with remaining 2 teaspoons of oil.
  6. Bake 15-20 minutes, until lightly browned.

 

About jennifer

Jennifer’s passionate interest in healthy cooking and fitness led to a desire to help clients create inspired whole foods for optimal wellness and to fuel their daily fitness challenges. The field of nutrition science is always evolving; Jennifer researches the scientific information and trends so you receive the current nutrition therapy.

One comment

  1. wholefoodsconnection

    Great photos! Looks like you are in the full fall food mode here.Looks very delicious. Whole Food Health Optimizer