Vegan Protein Meatballs with Eggplant, Soy Flakes, and Yellow Curry

After a long conversation over our family meal this week, I settled on my top three cuisines in the world: Italian, Arab Mediterranean, and Thai.

The first two have plenty in common with the Mediterranean eating patterns studied for their health benefits, especially their generous use of fresh vegetables and olive oil. The third—how do I put this gently?—is delicious, but some of my favorite dishes lean heavily on coconut milk rich in saturated fat, deep-frying, white rice, and sugary sauces. Yes, there are plenty of fresh fruits and vegetables, too. Still, the dishes I gravitate toward leave room for a lighter approach.

So I gave myself a challenge: make a Thai-inspired dish that's rich in protein, lighter on calories and fat, and still tastes like Thailand in every bite.

About These Vegan Protein Meatballs – A Few Ingredient Notes

I used dried soy flakes, a textured soy protein product. In Israel, you may also see them sold as Ptitei Shefa (an Israeli name for dried soy flakes).

These flakes come completely dry, are very inexpensive, and pack a serious protein punch: about 55 grams of protein per 100 g (3.5 oz) of flakes, with just 1% fat.

You can use them to make meatballs, as I did here, or stuff them into vegetables such as peppers and tomatoes. Mix them with rice, or even sprinkle them over your morning oatmeal.

To give the meatballs some body, I combined the soy flakes with eggplant. It's low in calories and carbs, soaks up flavor beautifully, and helps keep the mixture moist.

The result? Meatballs that hold together, taste great, and keep the calories in check.

For the sauce, I used a quarter cup of light coconut milk with 8% fat, plus water—not coconut cream, which contains 20% fat. The sauce is thinner, less rich, and less thick, but also much lighter in calories – and still seriously delicious.

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How Should You Serve Them?

A serving of vegan protein meatballs with half a cup of cooked brown rice makes a great lunch.

The meal is rich in fiber, which can help you stay satisfied and support steadier blood sugar throughout the day.

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Nutrition Facts

Nutrition information from Noam Becher (an Israeli fitness trainer and nutritionist):

One serving of vegan protein meatballs contains:

Vegan Protein Meatballs

Prep Time 15 minutes

Cook Time 10 minutes

Total Time 25 minutes

Yield 2 servings

Ingredients

• 1 cup cooked brown rice
• 1 eggplant medium
• 100 g (3.5 oz) dried soy flakes 1 cup
• 1/4 cup water
• 1 tablespoon tahini whole sesame, undiluted
• 1 clove garlic crushed
• 1 tablespoon ginger grated
• 1/4 hot chile pepper chopped
• 1 tablespoon soy sauce
• 1/2 teaspoon sesame oil

Sauce

• 1.5 tablespoons yellow curry paste or another curry paste you like
• 100 ml (about 1/3 cup plus 1 tablespoon) coconut milk 1/4 can
• 100 ml water (about 1/3 cup plus 1 tablespoon)

For Serving

• 1/2 cup baby corn
• Bean sprouts
• Hot chile pepper
• Basil leaves

Instructions

1. Preheat the oven to 250°C (480°F) using the broiler setting.
2. Wash the eggplant and place it on a baking sheet.
3. Broil the eggplant for about 10–15 minutes, until the skin is blackened and charred. You can also char it over an open flame, though I prefer the oven to limit direct exposure to flames.
4. Remove the eggplant from the oven and cut it in half. Scoop out the flesh with a spoon, leaving the skin behind.
5. Finely chop the eggplant flesh and transfer it to a deep mixing bowl.
6. Add the soy flakes, water, and remaining meatball ingredients to the bowl. Mix thoroughly until evenly combined.
7. With wet hands, shape the mixture into ping-pong-sized balls and place them on a baking sheet.
   
8. Switch the oven to bake at 180°C (350°F). Bake the meatballs for about 10–15 minutes, until browned. Remove from the oven, let cool, and set aside.
   
9. Now make the sauce.
10. Combine the coconut milk and water in a saucepan and bring to a boil.
11. Add the curry paste and stir well until it is fully incorporated into the sauce.
12. Place the meatballs in a deep serving bowl and pour the sauce over them.
13. Top with basil leaves, hot chile pepper, bean sprouts, and baby corn. Serve with brown rice on the side.