This recipe was always a hit with my young stepson; at seven years old, he tended to disdain vegetarian cooking in general but loved both my tofu meatballs and tofu cheesecake!
This recipe takes 20 minutes to prepare plus 20 minutes in the oven; it serves four people generously.
1 packet tofu
1 Tbsp soy sauce (or miso)
1 medium onion, finely chopped
1 egg (or you could use a flax egg)
2 oz fresh breadcrumbs
Freshly ground black pepper
Parsley or cilantro to taste
Umami to taste
Vegetable oil for sautéing as required
Optional: 3-4 oz Crimini (brown) mushrooms, very finely chopped
1. Preheat oven to 300°F. Place a casserole dish in the oven to warm up.
2. Smash the tofu and marinate in the soy sauce/miso while you do the rest of the prep. Use a largish bowl, big enough to hold all the ingredients.
3. Mince the onion; sauté in a heavy frying pan over medium heat until the onion is transparent and beginning to go golden at the edges. Add to the tofu bowl.
4. If using the mushrooms, mince finely, and toss into the hot frying pan with another glug of oil; sauté for 3-4 minutes until dark. Add to the tofu bowl.
5. Add the breadcrumbs, egg, and seasonings to the tofu, onions, and optional mushrooms. Mix well and let sit for five minutes for the breadcrumbs to soak up any liquid. If the mixture doesn’t stick together, add a spoonful of flour.
6. Using a portioner or your hands, make balls about 1¼” in diameter. Fry gently in that same heavy frying pan, in a single layer until browned on all sides, about six minutes. Place the meatballs in the casserole you preheated; pour over your preferred tomato sauce (or any other sauce), and pop it back in the oven for 15-20 minutes until warmed through.
7. Serve over spaghetti or your pasta of choice. I like to add some cheese or nutritional yeast.
8. If you have leftovers, they freeze well or keep in the fridge for three days.
Here is the .pdf file for Tofu Meatballs.