Tofu Miso Balls

Our Christmas celebrations continued with a brunch of eggs benny this morning at my Aunts house (so happy to have a break from cooking!). I swear we waited until noon to crack open the wine but cannot promise that champagne followed the same time restriction.

Much food and drink was consumed and with that I decided the next recipe I would share would contain an ingredient that will help to kick start our digestion after the holiday feast(s).

Miso

Miso is a paste made up of soybean and grains. The grains that are used are usually rice, barley or wheat.

How its made

The soybeans, grains, and yeast are added together and left to ferment for weeks to years (depending on the specific type of miso being produced). Once the mixture has reached it’s ideal age the ingredients are ground into a paste similar to that of nut butter.

Health benefits of miso

Miso contains high amounts of tryptophan, manganese and Vitamin K. The type of synthesizing bacteria caused by the fermentation of miso makes it a phenomenal helper on the healthy bacteria of our gut. These synthesizing bacteria, also called probiotics are thousands if not millions of little bacterium that:

• improve our ability to absorb and utilize vitamin B
• strengthen the health of our colon (a key to overcoming food sensitivities)
• aids in healing bowel irregularity
• regulates lymphocytes and antibodies

Also, miso is has relatively high amounts of Vitamin B12  which is high recommended for vegans (it’s very challenging for a vegan to find rich sources of Vitamin B12 – something that’s needed for the functioning of our brain and nervous systems among other things).

Tofu Miso Balls

Serve with dipping sauce (recipe below) or on top of a fresh greens salad. This recipe is very adaptable – play around with the spices and vegetables (peppers, onions, carrots) that accompany this dish to switch up the flavours.

Inspired by Vive le Vegan!

Ingredients

• 200g extra firm tofu
• 3 tbsp miso
• 1 tbsp apple cider vinegar
• 1 tbsp rosemary, fresh
• 2 shallots (2 cloves of garlic work well too)
• 2 tbsp tomato paste
• 1 tbsp braggs
• 1.5 tsp dijon mustard
• 1.5 tbsp grapeseed oil
• 1/2 medium sized red bell pepper, diced (the smaller the better)
• 1/4 cup carrots, grated
• 1/2 cup chives, green onions, or red onions, diced (the smaller the better)
• 2 cups quinoa flakes
• Dipping sauce (below)

Directions

1. Preheat oven to 375F
2. In a food processor, puree tofu until crumbly
3. Add miso, vinegar, rosemary, shallots, tomato paste, braggs, mustard, and grapeseed
4. Puree until smooth
5. Remove from food processor to large bowl and add in bell pepper, carrots, chives and quinoa flakes
6. Roll into balls and place on parchment paper lined baking sheet
7. Bake for 20-25 minutes

Makes 15-20 Tofu Miso Balls

Dipping sauce

Ingredients

• 1 cup tomato paste
• 1 cup water
• 1 tbsp balsamic vinegar
• 1/4 tsp basil
• 1/4 tsp oregano
• 1 tsp honey or agave
• 1 tsp braggs

Directions

1. Combine all ingredients in a sauce pan and cook until heated through

Serve warm with tofu balls

Tagged as: meatballs, miso, tofu, tofu balls