Vegan No-Meat Balls with Hasselback Potatoes is a delicious and satisfying plant-based dish that combines savory, flavorful meatballs made without any animal products with crispy and seasoned Hasselback potatoes. It’s a popular choice among those following a vegan or vegetarian diet, as well as anyone looking to enjoy a hearty and cruelty-free meal.
History:
The history of vegan no-meat balls and Hasselback potatoes is rooted in the broader culinary traditions of plant-based and vegetarian cooking. Meatballs have been a staple in many cuisines around the world, and the concept of creating vegan versions developed as plant-based diets gained popularity. Hasselback potatoes, with their distinct accordion-like appearance, originated in Sweden in the 1950s and have since become a popular side dish in various cuisines.
Components:
For the Vegan No-Meat Balls:
- 1 cup cooked and drained lentils (green or brown)
- 1 cup cooked and mashed sweet potatoes
- 1/2 cup breadcrumbs (ensure they’re vegan)
- 1/4 cup finely chopped onions
- 2 cloves garlic, minced
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- Olive oil for frying
For the Hasselback Potatoes:
- 4 medium-sized russet potatoes
- 2-3 tablespoons olive oil
- 2-3 cloves garlic, thinly sliced
- Salt and pepper to taste
- Fresh rosemary or thyme for garnish (optional)
Steps to Prepare:
For the Vegan No-Meat Balls:
- In a large mixing bowl, combine the cooked lentils, mashed sweet potatoes, breadcrumbs, chopped onions, minced garlic, tomato paste, dried oregano, dried basil, salt, and pepper.
- Mix the ingredients well until you have a homogenous mixture.
- Form the mixture into golf ball-sized balls and place them on a plate or tray.
- Heat olive oil in a skillet over medium-high heat. Once hot, add the meatballs and cook until they are golden brown and crispy on all sides, turning them occasionally. This should take about 10-15 minutes.
For the Hasselback Potatoes:
- Preheat your oven to 425°F (220°C).
- Wash and scrub the potatoes thoroughly, leaving the skin on.
- Place a potato on a cutting board and make thin, evenly spaced slices across the potato, being careful not to cut all the way through. You can use wooden chopsticks placed on both sides of the potato to prevent over-cutting.
- Place the sliced potatoes on a baking sheet lined with parchment paper.
- Drizzle olive oil over the potatoes, making sure to get it into the slices.
- Insert thin slices of garlic into some of the potato slices.
- Season the potatoes with salt and pepper to taste.
- Bake in the preheated oven for about 45 minutes to an hour, or until the potatoes are crispy on the outside and tender on the inside.
- Garnish with fresh rosemary or thyme if desired.
Preparation Time:
The total preparation time for Vegan No-Meat Balls with Hasselback Potatoes can vary, but it typically takes approximately 1.5 to 2 hours to prepare and cook both components of this dish. This includes time for prepping the ingredients, forming and frying the meatballs, and baking the Hasselback potatoes until they are perfectly crispy and delicious.
This flavorful and hearty vegan meal is sure to impress your taste buds and guests with its combination of savory meatballs and crispy, flavorful potatoes. Enjoy your culinary adventure!
Certainly, here are the approximate nutrition facts and health information for Vegan No-Meat Balls with Hasselback Potatoes. Keep in mind that these values can vary depending on specific ingredients and portion sizes, so it’s a rough estimate:
Vegan No-Meat Balls (Per Serving, assuming 4 servings):
- Calories: 250-300 kcal
- Protein: 10-12 grams
- Carbohydrates: 40-45 grams
- Dietary Fiber: 8-10 grams
- Total Fat: 5-6 grams
- Saturated Fat: 1 gram
- Cholesterol: 0 mg
- Sodium: 350-400 mg (may vary based on salt used)
- Iron: 3-4 mg
- Calcium: 50-60 mg
- Vitamin C: 4-5 mg
- Vitamin A: 300-400 IU
- Healthy aspects: High in fiber, low in saturated fat, cholesterol-free, good source of plant-based protein.
Hasselback Potatoes (Per Serving, assuming 4 servings):
- Calories: 150-180 kcal
- Carbohydrates: 20-25 grams
- Dietary Fiber: 2-3 grams
- Total Fat: 7-9 grams
- Saturated Fat: 1-2 grams
- Cholesterol: 0 mg
- Sodium: 300-350 mg (may vary based on salt used)
- Potassium: 400-500 mg
- Vitamin C: 20-25 mg
- Vitamin A: 0-50 IU
- Healthy aspects: Good source of potassium, vitamin C, and dietary fiber. Low in cholesterol.
Overall:
- This vegan dish is relatively low in calories and provides a good balance of carbohydrates, protein, and healthy fats.
- It’s rich in dietary fiber, which can support digestive health and help you feel full and satisfied.
- The dish is completely cholesterol-free and low in saturated fat, making it heart-healthy.
- Sweet potatoes used in the meatballs are a good source of vitamin A and provide essential nutrients.
- Hasselback potatoes are a good source of potassium and vitamin C.
Keep in mind that these values are approximate and can vary based on ingredient choices and portion sizes. Additionally, these values do not include any sauces or condiments that may be used for serving, so be mindful of those when considering the overall nutrition of your meal.
