Sunday, December 13, 2009

Fan Recipe from Valerie V.

Italian “Meatball” Sandwich

These make great casual party food—full of flavor and so satisfying.

Ingredient List, Serves 6

1 Tbs. ground fennel
1 tsp. ground cumin
1 tsp. dried thyme
1 tsp. celery seed
1 tsp. dried oregano
1/2 tsp. dried sage
1/2 tsp. dried marjoram
1/2 tsp. salt
1/8 tsp. Cayenne
1/2 lb. button or cremini mushrooms
2 Tbs. olive oil
1 cup chopped onion
1/2 cup chopped red bell pepper
2 cups Seasoned Soybeans
1 Tbs. fresh lemon juice
1 Tbs. balsamic vinegar
2 Tbs. tamari or soy sauce
1 cup dry bread crumbs
1/3 cup whole wheat flour
Vegetable oil for frying
6 whole wheat hero rolls
2 cups prepared pasta sauce


Make seasoning: In small bowl, mix seasoning ingredients. Set aside.

Place mushrooms in food processor and pulse on/off until finely chopped.

In large skillet, heat oil over medium-high heat. Add onion and cook, stirring often, 1 minute. Stir in seasoning mix, bell pepper and mushrooms. Reduce heat to medium and cook, stirring often, 3 minutes. Transfer mixture to large bowl.

In food processor, puree half of soybeans. Add to vegetables in bowl. Add remaining soybeans to food processor and pulse on/off until almost smooth. Add beans, lemon juice, balsamic vinegar and tamari to ingredients in bowl and mix well.

Stir in 1/3 cup bread crumbs and flour. Form slightly rounded tablespoonfuls of mixture into balls. (If it doesn’t hold its shape, add equal parts of bread crumbs and flour as needed.) Roll “meatballs” in remaining bread crumbs until evenly coated.

Fill medium skillet with 1/2-inch of vegetable oil and heat over medium-high heat until hot but not smoking. Add “meatballs,” in batches if necessary, and cook until deep golden brown, about 11/2 minutes. Turn and brown other side. Transfer to paper towels to drain.

Brush insides of rolls with olive oil. Lightly toast on griddle or in broiler.

Heat tomato sauce and spoon into roll. Fill each with 5 or 6 “meatballs” and top with additional sauce. Serve.

Nutritional Information
Per Serving: Calories: 398, Protein: 22g, Total fat: 15g, Saturated fat: 2g, Carbs: 58g, Cholesterol: mg, Sodium: 1319mg, Fiber: 10g, Sugars: g


  1. I have tasted the "meatballs" and they are incredibly tasty. Packed with flavors yet so easy on the stomach. Can you imagine feeling healthier for eating meatballs?! You do with these --- soy protein and lots of other good stuff. Power food, gourmet style.


  2. You can also make "meatless" meatballs with eggplant. Cube eggplant boil in water until soft. Drain eaggplant cubes well in a colander, mix with bread crumbs and season to taste the way you would a meatball. Fry or bake in oven. So good!!!