5 from 9 votes
Tandoori Tempeh Meatballs
Vegan tempeh meatballs inspired by the flavors of tandoori. These make a great appetizer and also taste fantastic stuffed in wraps and sandwiches, or added to grain bowls and salads. Includes recipes for a cold yogurt dipping sauce plus an optional tandoori-yogurt sauce to be served warm, coating the meatballs.Vegan with gluten-free and oil-free options (see Notes).Yield: makes 14 meatballs; serves 2 to 3 people as a main course or 4 to 5 as an appetizer.Spice blend adapted from Rachael Ray Show's tandoori spice mix.
Prep Time
20 mins
Cook Time
35 mins
Total Time
55 mins
Servings:
3
servings
Calories:
240 kcal
Course:
Main Course, Appetizer
Cuisine:
Indian
Ingredients
- ½ small red onion chopped
- 8 ounces tempeh chopped
- 3 cloves garlic minced
- 1 tablespoon oil See Notes, divided usage
- 3 tablespoons vegan yogurt plain, unsweetened
- 1 lice whole-grain bread Large homemade crumbs = ½ cup; smaller store-bought = ¼ cup. See Notes for GF, or ¼ to ½ cup breadcrumbs
- 1 teaspoon salt fine sea salt
Tandoori Spice Blend (makes approx 3 ¾ teaspoons):
- 1 ½ teaspoons paprika
- ½ teaspoon Coriander
- ½ teaspoon ginger
- ¼ teaspoon cumin
- ¼ teaspoon cardamom
- ¼ teaspoon Turmeric
- ¼ teaspoon garam masala
- ¼ teaspoon cayenne pepper
Cilantro-Yogurt Dipping Sauce:
- 1 cup vegan yogurt plain, unsweetened
- ⅓ cup cilantro chopped leaves
- 2 to 3 tablespoons lemon juice
- pinch of salt
- 1 tablespoon mint chopped leaves, optional
Optional Tandoori-Yogurt Sauce:
- ½ cup vegan yogurt Alternatively, use ½ cup of the cilantro-yogurt dipping sauce, plain, unsweetened
- 1 ¼ teaspoons tandoori spice blend
- ⅛ teaspoon Turmeric
- 1 tablespoon water
- 1 teaspoon hot sauce
- pinch of salt
Instructions
- In a small bowl whisk together the 8 ingredients that make up the spice blend. Set aside.
- Preheat oven to 375 degrees F (190 C), and line a baking sheet with parchment paper.
- Use a food processor to pulse the bread into large crumbs. Pour into a bowl and set aside.
- Preheat a large saute pan over medium heat. Add 1 teaspoon oil, and cook the onion and tempeh 5 to 7 minutes or until the tempeh is golden. Reduce heat to medium-low. Slide tempeh and onion to one side of pan, and add remaining 2 teaspoons oil to other side of pan. Add the garlic and 2 ½ teaspoons of the spice blend directly to the oil. Stir, then combine with the tempeh and onion. Stirring frequently, cook for 1 minute and remove from heat.
- Transfer tempeh mixture to a food processor. Pulse 5 or 6 times or until mostly chopped and uniform. Add the breadcrumbs, salt, and yogurt, and process until well combined.
- Use a spoon or small cookie scoop to portion out meatballs (about 1 ½ tablespoon per ball). Roll between palms, and place on lined baking sheet. Bake 25 to 28 minutes, flipping at the halfway point.
- To make the yogurt dipping sauce, either use the food processor (rinse first), or combine all ingredients in a bowl and whisk by hand (make sure cilantro and mint are finely chopped). Transfer to a serving bowl.
- If making the tandoori-yogurt sauce, preheat a saute pan over medium-low heat. In a bowl whisk together the yogurt, remaining 1 ¼ teaspoons spice blend, turmeric, water, hot sauce, and a pinch of salt. Add to the pan, and immediately add the meatballs. Toss to coat. When the sauce is hot, remove from heat and serve.
Cup of Yum
Notes
- Breadcrumbs
- I tested this recipe with homemade breadcrumbs, once made from a slice of whole-grain sandwich bread and once from a whole-wheat bun. I used ½ cup. If using store-bought crumbs, you'll want to use the lesser amount mentioned in the recipe, ¼ cup, as they're not as large and fluffy as homemade.
- Gluten-Free Option
- To make this recipe gluten-free, substitute your favorite GF bread. Also, make sure the tempeh you purchase is gluten-free and not a variety made with grains.
- Oil-Free Option
- The small amount of oil used in the sauté enhances the flavor of the spices, but if you strictly avoid added oils in your diet, feel free to omit. Use a splash of water or broth as needed for the sauté.
- Storage
- Store leftover meatballs in the refrigerator for up to 4 days. Can also be frozen for 1 to 2 months. Thaw in the refrigerator, and reheat on the stovetop.
Nutrition Information
Calories
240kcal
(12%)
Carbohydrates
16g
(5%)
Protein
18g
(36%)
Fat
13g
(20%)
Cholesterol
0mg
(0%)
Fiber
5g
(20%)
Sugar
3g
(6%)
Vitamin A
561IU
(11%)
Vitamin C
1.4mg
(2%)
Calcium
101mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 3 servings
Amount Per Serving
Calories 240
% Daily Value*
| Calories | 240kcal | 12% |
| Carbohydrates | 16g | 5% |
| Protein | 18g | 36% |
| Fat | 13g | 20% |
| Cholesterol | 0mg | 0% |
| Fiber | 5g | 20% |
| Sugar | 3g | 6% |
| Vitamin A | 561IU | 11% |
| Vitamin C | 1.4mg | 2% |
| Calcium | 101mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.