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Cozy & Cheesy Vegan Meatball Soup

Cozy & Cheesy Vegan Meatball Soup


  • Author: Full of Plants
  • Yield: 5 1x

Ingredients

Cheesy Sauce

  • 1 cup (150g) raw cashews, soaked overnight
  • 3/4 cup (177ml) water
  • 1 tbsp (8g) nutritional yeast
  • 1 tbsp (15g) sweet white miso
  • 1 tbsp (15ml) white wine
  • 1 tsp (5ml) apple cider vinegar
  • 1 tsp cornstarch
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 and 1/8 tsp salt
  • 1/8 tsp turmeric

Tomato Soup

  • 1 tbsp (15ml) oil
  • 1 large onion, diced
  • 1 clove of garlic, minced
  • 1 14.5 ounces can whole peeled tomatoes
  • 2 tbsp (30ml) buffalo sauce
  • 2 tbsp (30ml) tomato paste
  • 1 tbsp (15ml) maple syrup
  • 1 cup (236ml) water
  • 1/2 cup (118ml) full-fat coconut milk
  • 1/4 tsp each: oregano, basil, cumin
  • 1/8 tsp smoked paprika

Meatballs

  • 1/4 cup (46g) brown rice, dry
  • 1 tbsp (15ml) oil
  • 2 shallots, minced
  • 1 small carrot, finely diced
  • 1 clove of garlic, minced
  • 2 tbsp chopped celery
  • 3 cremini mushrooms, sliced
  • 1/2 cup cooked red kidney beans
  • 1 tbsp (7g) nutritional yeast
  • 2 tsp (10ml) soy sauce
  • 1 tsp (5ml) maple syrup
  • 1/8 tsp chili powder
  • 1/4 tsp each: cumin, paprika, oregano
  • 1/2 cup (40g) quick oats

Instructions

Cheesy Sauce

  1. Drain the soaked cashews and add them to a blender. Add the water, nutritional yeast, miso, white wine, apple cider vinegar, cornstarch, onion and garlic powder, salt, and turmeric. Blend on high speed for 2-3 minutes, or until smooth. Transfer to a bowl, cover with plastic film and set aside.

Tomato Soup

  1. Heat the oil in a large saucepan over medium heat. Once hot, add the onion and garlic and cook until fragrant, about 3 minutes.
  2. Pour the juice of the whole peeled tomatoes can into the saucepan. Finely dice the tomatoes and add them to the saucepan as well. Next, add the buffalo sauce, tomato paste, maple syrup, water, coconut milk, and spices. Cover and let simmer for about 15 minutes. Taste and adjust seasonings if needed.

Meatballs

  1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. Bring a pot of water to a boil. Once boiling, add the brown rice and cook according to the package instructions. Drain and transfer the cooked rice to a food processor.
  3. Heat the tablespoon of oil in a large skillet over medium heat. Once hot, add the shallots, carrots, garlic, celery, and mushrooms. Cook for 5-7 minutes, stirring regularly to prevent sticking. Season with a pinch of salt and pepper and transfer to the food processor.
  4. To the food processor, add the cooked red kidney beans, nutritional yeast, soy sauce, maple syrup, spices, and 1/4 cup of oats. Process for 5-7 seconds, or until a slightly chunky paste. Transfer to a large mixing bowl and add the remaining 1/4 cup of oats. Mix until combined.
  5. Using slightly wet hands (to prevent sticking), form balls of about 2 teaspoons. You will get about 22 small balls. If you want to make large ones feel free to do so, I made smaller ones to fit in small cocottes.
  6. Place the meatballs on the prepared baking sheet and bake for 15 minutes (20 minutes for bigger ones).
  7. Finally, divide the baked meatballs in mini cocottes* (I placed about 4 per cocotte), pour some tomato soup on top of the meatballs and top with 2-3 tablespoons of the cheese sauce.
  8. Place the cocottes under the broiler for 3-5 minutes, or until the cheese is golden brown. Remove from heat and serve immediately.
  9. Soup, meatballs, and cheese sauce will keep separately for up to 4 days in the refrigerator.

Notes

*Instead of using mini cocottes, this can be baked in a baking dish or cast-iron skillet.

Nutrition

  • Serving Size: 1 (4 meatballs with soup and cheese sauce)
  • Calories: 378
  • Sugar: 9.4g
  • Fat: 21.5g
  • Carbohydrates: 40g
  • Fiber: 5.4g
  • Protein: 9.8g