Tempeh Black Bean Veggie Balls

TEMPEH – A GREAT SOURCE OF PLANT-BASED PROTEIN

Tempeh is a versatile and nutritious food that can be an excellent addition to your diet. It is typically made of fermented soybeans and it is a very important protein source, especially for vegans and vegetarians.

It is also a good source of B vitamins and minerals including calcium, iron, magnesium, manganese, phosphorus, potassium and zinc. Furthermore, it is low in sodium and carbs.

Tempeh also contains prebiotics. Prebiotics are types of fiber that promote the growth of beneficial bacteria in your digestive system which can improve your digestive health and your health in general.

WHAT IS THE BEST WAY TO EAT TEMPEH

Tempeh is typically marinated or seasoned to increase flavor, then crumbled, baked, steamed, grilled or sautéed. It has a slightly nutty taste and can be added to a wide variety of dishes.

NUTRITIONAL PROFILE

100 g serving of tempeh contains:

• Calories: 195
• Protein: 18.5 grams
• Carbs: 9.4 grams
• Total fat: 10.8 grams

Note: Those with a soy allergy or impaired thyroid function should limit their intake of tempeh and other soy-based products.

DELICIOUS VEGAN ‘MEATBALLS’

I’m sure you’ll love these vegan ‘meatballs’. They are loaded with healthy ingredients, so full of flavor, high in protein, and super soft.

I recommend you cook tempeh before using it in your recipes to remove its bitterness. How to: Place sliced tempeh in a saucepan and cover with water or vegetable broth. Bring liquid to a boil, reduce heat, and simmer for 10 minutes. Then remove the tempeh and proceed with marinating, grilling, baking, or otherwise seasoning and cooking it.

HOW TO MAKE IT

STEP 1

Place sliced tempeh in a saucepan and cover with water or vegetable broth. Bring liquid to a boil, reduce heat, and simmer for 10 minutes. Remove from heat and let it cool down.

STEP 2

Now place all the ingredients for the veggie balls into a food processor and pulse them together until a rough, coarse meal forms. Scrape the sides of the processor periodically and push the mixture down the sides.

STEP 3

Form the mixture into round balls or patties using your hands.

STEP 4

Heat the oil in a deep pot and fry the balls for a few minutes on each side, or until golden brown. Drain on paper towels.

SERVING SUGGESTION

Serve with Tomato Red Pepper Salsa , pasta or rice.

Tempeh Black Bean Veggie Balls

Nensi Beram

These delicious gluten-free tempeh black bean veggie balls are full of flavor, loaded with healthy ingredients and high in protein.

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Prep Time 30 mins

Cuisine Gluten-free, Vegan

Servings 6

Ingredients

  

1x2x3x

• 200 g cooked black beans
• 250 g beets shredded
• 250 g smoked tempeh
• 4 tablespoons sesame seeds approx. 30 g
• 2 tablespoons ground pumpkin seeds approx. 15 g
• 6 tablespoons rolled oats approx. 50 g
• 2 teaspoons smoked red paprika
• 1/2 teaspoon  cardamom
• salt to taste

Instructions

 

• Place sliced tempeh in a saucepan and cover with water or vegetable broth. Bring liquid to a boil, reduce heat, and simmer for 10 minutes. Remove from heat and let it cool down.
• Now place all the ingredients for the veggie balls into a food processor and pulse them together until a rough, coarse meal forms. Scrape the sides of the processor periodically and push the mixture down the sides.
• Form the mixture into round balls or patties using your hands.
• Heat the oil in a deep pot and fry the balls for a few minutes on each side, or until golden brown. Drain on paper towels.

Serving suggestion

• Serve with tomato and red pepper salsa (see recipe) and pasta or rice.

Did you make this recipe?Please leave a comment below and let us know how it was. We are very grateful for your feedback.

* The nutritional information provided is calculated automatically and should be used as an estimate.

Keyword black bean burgers, plant-based burgers, vegan tempeh meatballs