Indulge in a bowl of hearty goodness with our tasty plant based Beyond Tofu Meatball & Lentil Stew. This meatless meatballs has great texture that combines savory tofu meatballs, protein-rich lentils, and aromatic spices, creating a flavorful and satisfying meal that's perfect for cozy nights in. Whether you're a seasoned vegan cook or new to plant-based cooking, this recipe is sure to become a favorite in your kitchen.
Why You'll Love This:
- Packed with plant-based protein from tofu, lentils, and chickpeas.
- Bursting with flavor from aromatic herbs and spices.
- Comforting and satisfying, perfect for chilly evenings.
- Versatile and customizable to suit your taste preferences.
- Easy to prepare with simple ingredients and minimal effort.
Ingredients
- 1 block of firm tofu, drained and crumbled
- 1 cup of ground Beyond meat (or any vegan ground meat substitute). You may use vegetarian meatballs like impossible meatballs. (Impossible foods)
- 1 onion, finely chopped
- 3 cloves of garlic, minced
- 2 tablespoons of olive oil
- Assorted spices (such as paprika, cumin, and Italian seasoning)
- 1 can of chickpeas, drained and rinsed
- 1 bay leaf
- 4 cups of vegetable stock
- 1 cup of dried lentils, rinsed and drained
- 2 cups of marinara sauce
- 2 tablespoons of soy sauce
- 1 teaspoon of sugar (optional)
- Salt and pepper, to taste (feel free to use onion powder, garlic powder and other seasonings. My fave lately is Mushroom powder)
- Vegan cheese, for topping
- Wheat flour, Almond flour or all purpose flour.
- Fresh parsley or basil, for garnish
Instructions
Combine all spices; aromatics, tofu and beyond or impossible meat into a large bowl and mix thoroughly into balls.
Form into ball shape with your hands, lay in baking sheet. Drizzle with olive oil. And bake on 400 for 20 minutes.
Sauté Aromatics, add in lentils & chicpeas. Add marinara & stock, turn the heat down to low and let cook till lentils are soft.
- Prepare the Tofu Meatballs:
- Preheat your oven to 400°F (200°C).
- In a large mixing bowl, combine the crumbled tofu, ground beyond meat, chopped onion, minced garlic, olive oil, and assorted spices. Mix well until evenly combined.
- Shape the vegan meatball mixture into small meatballs and place them single layer on a baking sheet lined with parchment paper.
- Bake the tofu meatballs in the preheated oven for 15 minutes, turning them halfway through, until golden brown and cooked through.
- Make the Lentil Stew:
- In a large skillet or pot or Dutch oven, heat olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until softened and fragrant.
- Stir in the drained chickpeas and bay leaf, and cook for another minute.
- Pour in the vegetable stock and simple marinara sauce, add the rinsed lentils, marinara sauce, soy sauce, sugar (if using), and additional spices. Stir well to combine.
- Bring the stew to a simmer, then reduce the heat to low. Cover and cook for about 10-15 minutes, or until the lentils are tender and the flavors have melded together.
- Assemble the Stew:
- Once the lentils are cooked, carefully add the savory vegan meatballs to the stew, ensuring they are submerged in the liquid.
- Allow the stew to simmer for an additional 5-10 minutes to allow the flavors to mingle.
- Before serving, taste and adjust the seasoning with salt and pepper if needed.
- To serve, ladle the stew with some plant-based meatballs into bowls and top each portion with a sprinkle of vegan parmesan cheese and fresh parsley or basil for garnish. Squeeze some lemon juice for that zesty finish.
Hint: For added depth of flavor, try browning the tofu meatballs in a skillet before baking them in the oven. This step caramelizes the exterior of the meatballs, enhancing their taste and texture. Adding red pepper sauce ads a different dimension to the dish.
Substitutions
- Vegan Ground Meat: If Impossible meat is unavailable, feel free to use any other brand of vegan ground meat like gardein vegan meatballs or make your own using a mixture of mushrooms, lentils, and walnuts.
- Marinara Sauce: In place of marinara sauce, you can use crushed tomatoes or tomato passata seasoned with Italian herbs and spices. For a creamier stew, feel free to add coconut milk.
- Tofu Meatball Binder: Instead of tofu, you can use mashed beans or cooked grains such as quinoa or bulgur to bind the meatballs together.
Variations
- Spicy Variation: Add a pinch of red pepper flakes, cayenne pepper or a splash of hot sauce to the lentil stew for an extra kick of heat.
- Vegetable Addition: Enhance the nutritional value of the stew by adding diced carrots, celery, black beans, or bell peppers along with the onions and garlic.
- Grain Swap: Substitute the lentils with your favorite whole grain, such as quinoa or brown rice, for a different texture and flavor profile.
Top tip
To prevent the tofu meatballs from sticking to the baking sheet, lightly grease the parchment paper or use a silicone baking mat. This makes it easier to transfer the meatballs to the stew without any mess or fuss.
Indulge in the warmth and comfort of this flavorful Impossible Tofu Meatball & Lentil Stew, perfect for satisfying your cravings on chilly days. With its rich flavors and nutritious ingredients, it's a wholesome and delicious addition to any vegan meal repertoire. Enjoy the hearty goodness with every spoonful! This is good with a bowl of spaghetti as well. Serve along side roasted sweet potatoes.
FAQ
- Can I freeze the stew? Yes, this stew freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be stored in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Can I use canned lentils instead of dried? While dried lentils are preferred for their texture, canned lentils can be used as a time-saving option. Simply rinse and drain the canned lentils before adding them to the stew.
- Is this dish gluten-free? Yes, this recipe is naturally gluten-free. However, be sure to check the labels of your ingredients, especially the marinara sauce and soy sauce, as some brands may contain gluten.
Related
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Pairing
These are my favorite dishes to serve with [this recipe]:
lentil stew and tofu impossible vegan meatballs
Ingredients
- 1 block of firm tofu drained and crumbled
- 1 cup of ground Impossible meat or any vegan ground meat substitute
- 1 onion finely chopped
- 3 cloves of garlic minced
- 2 tablespoons of olive oil
- Assorted spices such as paprika, cumin, and Italian seasoning
- 1 can of chickpeas drained and rinsed
- 1 bay leaf
- 4 cups of vegetable stock
- 1 cup of dried lentils rinsed and drained
- 2 cups of marinara sauce
- 2 tablespoons of soy sauce
- 1 teaspoon of sugar optional
- Salt and pepper to taste
- Vegan cheese for topping
- Fresh parsley or basil for garnish
Instructions
- Prepare the Tofu Meatballs:
- Preheat your oven to 400°F (200°C).
- In a large mixing bowl, combine the crumbled tofu, ground Impossible meat, chopped onion, minced garlic, olive oil, and assorted spices. Mix well until evenly combined.
- Shape the mixture into small meatballs and place them on a baking sheet lined with parchment paper.
- Bake the tofu meatballs in the preheated oven for 15 minutes, turning them halfway through, until golden brown and cooked through.
- Make the Lentil Stew:
- In a large pot or Dutch oven, heat olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until softened and fragrant.
- Stir in the drained chickpeas and bay leaf, and cook for another minute.
- Pour in the vegetable stock, add the rinsed lentils, marinara sauce, soy sauce, sugar (if using), and additional spices. Stir well to combine.
- Bring the stew to a simmer, then reduce the heat to low. Cover and cook for about 20-25 minutes, or until the lentils are tender and the flavors have melded together.
- Assemble the Stew:
- Once the lentils are cooked, carefully add the baked tofu meatballs to the stew, ensuring they are submerged in the liquid.
- Allow the stew to simmer for an additional 5-10 minutes to allow the flavors to mingle.
- Before serving, taste and adjust the seasoning with salt and pepper if needed.
- To serve, ladle the stew into bowls and top each portion with a sprinkle of vegan cheese and fresh parsley or basil for garnish.
