Meatless Meatballs Sour Soup (inspired by traditional Vietnamese dish “Canh Chua”)

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Portfolio Diet Score: 5.5 points per serving

  • Nuts & Seeds: 2.5 points
  • Plant Protein: 0.5 point
  • Viscous Fibre: 1.5 points
  • Oils (MUFAs): 1 point

Nutrition Information

Calories375 kcalMonounsaturated Fat5.0 g
Protein12.5 gPolyunsaturated Fat11.1 g
Bean Protein3.5 gTotal Carbohydrate45.2 g
Soy Protein8.4 gDietary Fibre12.9 g
Fat19.4 gViscous Fibre2.0 g
Saturated Fat1.8 g
(1 serving – 620 g): 1/4 recipe

Meatless Meatballs Sour Soup (inspired by traditional Vietnamese dish “Canh Chua”)

Difficulty: Advanced Prep Time 20 min Cook Time 60 min Total Time 1 hr 20 mins Servings: 4 Calories: 375 kcal (per serving)

Description

Portfolio Diet Score: 5.5 points per serving

  • Nuts & Seeds: 2.5 points
  • Plant Protein: 0.5 point
  • Viscous Fibre: 1.5 points
  • Oils (MUFAs): 1 point

Ingredients

Meatballs

Soup

Instructions

  1. Preheat oven to 375°F (190°C).

  2. Mix ground flax with 6 tbsp water. Let flax egg rest for 15 minutes.

  3. In a food processor or blender, pulse walnuts until roughly chopped. Add mushrooms, shallots, garlic. Pulse until all ingredients are chopped.

  4. Transfer the above mixture into a bowl and mix well with the other ingredients of meat balls (except oil). Refrigerate for 30 minutes.

  5. Using the mixture, form 1-inch balls. Line a baking sheet with parchment paper and rub with 1 tsp of canola oil. Rub each ball with some canola oil. Bake them in oven for 30 minutes.

  6. In a pot, bring the vegetable stock to boil. Once boiling, add okra, pineapple, tamarind paste, salt and brown sugar. Cook it for 10 minutes or until the okra
    is soft. Then, add tofu, meat balls, and mung bean sprouts. Season to taste. Cook for 2 minutes.

  7. Add culantro and remove from heat.

Note

  • * Black fungus mushrooms can be substituted with regular white or brown button mushrooms in which case you will need to sauté them first in 1 tsp canola oil.
  • Coat hands with oil when forming balls to prevent the stickiness.
  • If you feel the meat balls are dry, you may choose to rub more oil on the meat balls while baking it to keep them moist.
  • Culantro, although it has a unique taste, can be replaced by cilantro
Keywords: Nuts & Seeds, Plant Protein, Viscous Fibre, Oils (MUFAs)

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