Meatless Monday

Have you been looking for a healthy weekday recipe that you can feed your family instead of resorting to fast food or delivery because you’re short on time now that school is back in session? This recipe makes enough for a couple of days, so whether you keep them in the fridge for a few days or in the freezer for next week, these “meatballs” are a great weekday dinner option. Serve them with a generous side of vegetables, with spaghetti or even on a bun for a meatball sandwich.




Vegetable Greek Meatballs with Tomato Sauce and Feta Cheese


Serves 12 (Makes 48 meatballs)

3 8-oz. pkg. plain seitan, rinsed and drained (if you’re feeling ambitious or can’t find any at the store, try making your own with this recipe)

1 8-oz. pkg. low-fat cottage cheese or ricotta

1 cup unseasoned breadcrumbs (I use homemade breadcrumbs made with Ezekiel bread)

1 small onion, finely chopped (1 cup)

1 large egg, lightly beaten

3 Tbs. lemon juice

2 Tbs. finely chopped fresh dill

2 Tbs. finely chopped fresh mint and/or parsley, plus more for garnish

2 tsp. ground cumin

1 tsp. baking soda

½ tsp. allspice

¼ tsp. ground cinnamon

2 Tbs. olive oil

1 25-oz. jar tomato sauce

1 cup crumbled feta cheese, optional

1. Pulse seitan in food processor until finely ground. Transfer to bowl, and add all ingredients except oil, tomato sauce, and feta. Mash mixture with hands or potato masher until mixture comes together. Season with salt and pepper, 
if desired. Chill 30 minutes.
2. Preheat oven to 350°F. Coat baking dish with oil. Scoop seitan mixture into golf ball–size meatballs, and place in prepared baking dish. Bake 20 minutes.
3. Pour tomato sauce over meatballs, and sprinkle with feta (if using). Bake 30 minutes, or until sauce is bubbly.

Nutritional Information

Per Serving (4 meatballs):

        Calories: 168, Protein: 21 g, Total Fat: 4 g, Saturated Fat: <1 g, Carbohydrates: 14 g, Cholesterol: 16 mg, Sodium: 684 mg, Fiber: 2 g, Sugar: 4 g

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Filed under Vegetables and Vegetarian Dishes

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