Gluten-free Vegetarian Tofu Meatballs

Wheat-free Meatless Food with Sweet and Sour Sauce and Rice

Oct 28, 2008
Stella Walsh

Gluten-free Tofu Meatballs with Sauce and Rice - Stella Walsh

These gluten-free tofu meatballs are perfect for vegetarians suffering from celiac disease who find it challenging to create satisfying gluten-free meals.

These meatless meatballs made from tofu make a complete meal when they are served with gluten-free sweet and sour sauce and brown rice.

Tofu is rich in many nutrients, including tryptophan, manganese, iron, protein, omega 3 fatty acids, selenium, copper, phosphorus, calcium, and magnesium. Plain tofu is naturally gluten-free, and can be a nutritious addition to the diet of a vegetarian with celiac disease.

People with allergies, kidney problems, gallbladder problems, or thyroid problems should eat soy products like tofu with caution. It may be wise to consult with a nutritionist first.

Gluten-free Vegetarian Tofu Meatballs

The oven is pre-heated to 350 degrees F.

One 425g package of firm tofu is placed on a folded, clean tea towel to drain while the other ingredients are assembled. If desired, a plate with a weight on it can be placed on top of the tofu to ensure that more of the water is removed.

Ingredients

1 and 1/2 cups gluten-free bread crumbs
1/2 cup brown rice flour
1 tsp parsley
1/2 tsp basil
1/2 tsp chives
1/2 cup chopped green onion
salt and pepper to taste
3 tbsp gluten-free barbeque sauce
2 tbsp gluten-free yellow mustard
2 tbsp vegetable oil
1 minced garlic clove (optional)
1/2 tsp caramel coloring or gravy browning for darker color (optional)

Steps

All of the ingredients are combined in a large mixing bowl.
The drained tofu is crumbled into the bowl with the other ingredients.
The tofu and ingredients are combined by hand. The best method is to use a clean hand to mush the whole mixture together until everything is well-combined.
Small amounts of the mixture are rolled into balls (golf ball size). They are placed on a cookie sheet.
The meatballs are baked at 350 degrees F for 15 minutes, then turned, and baked for 15 minutes longer, until they are golden and crispy on the outside.

Gluten-free Sweet and Sour Sauce

Ingredients

3/4 cup brown sugar
1/4 cup apple cider vinegar
1 cup water
1 tbsp cornstarch
1 14oz can of pineapple chunks

Steps

In a saucepan, the sugar, apple cider vinegar, and water are heated together until it reaches a boil.
The cornstarch is added, and the mixture is returned to a boil, stirring constantly.
The mixture is removed from the heat when thickened, and the pineapple chunks are added.

NOTE: In all recipes, any suspicious ingredients should be checked to ensure that they are gluten-free. Plain tofu is naturally gluten-free, unless unsafe ingredients have been added during processing.

Finally, the cooked tofu meatballs are added to the sweet and sour sauce. The meal tastes best when the meatballs are left to sit in the sauce for an hour before serving. This will allow the tofu to absorb the flavors.

Combined with steamed vegetables, this dish, along with the rice, makes a complete and satisfying meal for any vegetarian who wants to avoid gluten.

For other gluten-free meal ideas see Simple Gluten-free Slow Cooker Recipes and Gluten-free Spaghetti Dinner.