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Vegetarian Meatballs - Dump and Go Dinner

8 Servings Recipe By

Ingredients

  • 1 cup Textured Vegetable Protein
  • 1/4 cups Rolled Oats, Quick Cooking
  • 1/2 teaspoons Basil, Dried
  • 1/2 teaspoons Oregano, Dried
  • 1/2 teaspoons Parsley, Dried
  • 1/2 teaspoons Garlic Powder
  • 1/2 teaspoons Onion Powder
  • 1/4 teaspoons Mustard Seed, Ground
  • 3/4 cups Water, Hot
  • 2 tablespoons Ketchup
  • 2 tablespoons Soy Sauce
  • 1 tablespoon Peanut Butter, Creamy
  • 3/4 cups Flour, Whole Wheat

Serving Day Ingredients

  • 2 tablespoons Olive Oil

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = about 3 meatballs
  • 147 Calories
  • 5g Total Fat
  • 1g Sat Fat
  • 0g Trans Fat
  • 0mg Cholesterol
  • 240mg Sodium
  • 17g Total Carb
  • 2g Fiber
  • 3g Total Sugars (Includes 1g Added Sugars)
  • 10g Protein
  • 4 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

Visit A Virtuous Woman for same day cooking instructions.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. In a medium bowl, toss together the vegetable protein, oats, basil, oregano, parsley, garlic powder, onion powder and mustard.
  2. In a small bowl, mix together hot water, ketchup and soy sauce. Add to the dry mixture and stir until well combined. Let rest for 5 minutes.
  3. Add peanut butter and mix until it is well incorporated. Then add flour and mix well.
  4. Shape into 1 inch, walnut sized, balls. Place onto a parchment paper lined baking sheet.
  5. Flash freeze.
  6. Divide among the indicated number of freezer bags. Seal, label and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. Arrange meatballs on a greased baking sheet. Drizzle with olive oil.
  3. Bake at 350 degrees for 25-30 minutes.

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