Seitan Meatballs in Tomato Sauce

When vegans talk about meat substitutes, they often mention tofu and seitan in the same breath.

To be fair, they aren't wrong—both contain a healthy amount of protein.

However, while tofu has enjoyed great PR recently, seitan is, shall we say, often criticized (and in my opinion, without good reason).

True, it is primarily made of gluten, which is a protein found in certain grains. Some people are sensitive to it, and others cannot digest it at all (Celiac patients).

But if you aren't sensitive to gluten or a Celiac patient, you should know that gluten is a fantastic protein for vegan or vegetarian athletes and anyone looking to incorporate more plant-based protein into their daily diet.

Wait, so what exactly is Seitan?

Seitan is a food made from the gluten found in grain. During the production process, the starch is washed away, leaving behind mostly the grain protein (the gluten).

Because seitan has a texture and appearance similar to meat, I love using it to make meatballs.

Like this recipe: seitan meatballs in tomato sauce. They are oven-baked, healthy, and delicious, made from ground seitan in a natural flavor.

If you have a whole block of seitan at home, you can also make seitan with red wine and spices, like the recipe I posted a while back.

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How to serve it?

3-4 meatballs for lunch or dinner, combined with a serving of buckwheat or quinoa, should provide a solid amount of amino acids—the building blocks of protein.

These meatballs are suitable for bodybuilders and endurance athletes alike, thanks to the high protein content and unsaturated fat profile.

The tomato sauce contains a good amount of the antioxidant lycopene, which is better absorbed by the body after being cooked and heated.

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Nutritional Values

Each meatball with a tablespoon of sauce (approx. 80g total) contains:

70 kcal

7g protein

7g carbs

5g fat

3g dietary fiber

One cup of cooked buckwheat will add:

100 kcal

16g carbs

3g protein

Nutritional values calculated by clinical dietitian and fitness coach Noam Bachar.

Seitan Meatballs in Tomato Sauce

Prep time 10 minutes

Cook time 15 minutes

Total time 25 minutes

Servings 15 meatballs

Ingredients

For the meatballs

• 350 g ground seitan, natural flavor
• 2 tbsp olive oil
• 1 juice of half a lemon
• 2 tbsp walnuts coarsely chopped
• 4 garlic cloves
• 1 bunch of cilantro stems removed
• 1 tsp cinnamon
• 1/2 medium onion
• 1 tbsp turmeric powder
• 1 tbsp paprika
• 1 tbsp BBQ sauce or ketchup

For the sauce

• 4 tomatoes
• 1 small can tomato paste
• 1 tbsp paprika
• 1/2 cup water
• 2 garlic cloves
• 1 tbsp olive oil

Instructions

1. Preheat oven to medium heat (180°C).
2. Finely chop the onion.
3. Finely chop the cilantro leaves (without the stems).
4. In a deep bowl, combine all the meatball ingredients and mix well until a uniform mixture is formed.
   
5. With wet hands, form round meatballs and place them on a baking sheet. Drizzle a tiny (!) amount of olive oil on top.
   
6. Bake for 15 minutes.
7. Prepare the sauce.
8. Wash the tomatoes and score an 'X' on the top of each.
   
9. Place in a bowl and add 1/4 cup water.
10. Microwave for 5-8 minutes.
11. Alternatively, you can boil them in a pot with water for about 10 minutes.
12. Remove the tomatoes from the microwave. The skin should now be very easy to peel off. If not, return to the microwave for a few more minutes.
13. Peel each tomato and discard the skins.
14. Finely chop the tomatoes.
15. In a deep pot, heat one tablespoon of olive oil and sauté the garlic for a few seconds. Add the chopped tomatoes, paprika, and water, then mix well.
16. Pour the tomato sauce into a serving bowl, place the baked meatballs on top, and sprinkle with a little chopped cilantro.