Swedish meatballs

Difficulty: 3/5

Preparation and cooking time: 1 hour

Servings: 4

Cost per serving: $1.30 (total cost: $5.20)

Cost per 2000 kcal: $6.84

Nutrition facts per serving
CALORIES PER SERVING (kcal): 380         (calories in whole recipe: 1520)
Proteins	39%	22.1g	Protein: lysine	54%	1.1g
			Protein: methionine	29%	0.3g
			Protein: isoleucine	47%	0.8g
Carbohydrates	48%	63.5g	Fibers	39%	14.9g
			Net carbs	n/a	48.6g
			Sugars	n/a	5.0g
Fats	10%	6.6g	Omega-3	47%	0.8g
			Omega-6	14%	2.5g
			Saturated fats	n/a	1.0g
Vitamin B1	238%	2.9mg	Vitamin B2	204%	2.7mg
Vitamin B3	107%	17.1mg	Vitamin B5	23%	1.2mg
Vitamin B6	223%	2.9mg	Folate	55%	220.9μg
Vitamin A	0%	3.4μg	Vitamin C	5%	4.6mg
Vitamin E	5%	0.8mg	Vitamin K	28%	34.8μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	11%	112.5mg	Copper	66%	0.6mg
Iron	76%	6.1mg	Magnesium	36%	144.5mg
Manganese	124%	2.9mg	Phosphorus	66%	463.0mg
Potassium	17%	831.8mg	Selenium	64%	35.7μg
Zinc	34%	3.8mg	Sodium to taste

Ingredients:

FOR THE MEATBALLS

• 250g diced eggplant
• 3 crushed cloves garlic
• 1 diced medium-sized onion
• 1 tbsp water
• 240g cooked, rinsed, and drained lentils
• 2 minced leaves fresh sage
• 1/2 tsp allspice
• 1/8 tsp ground cinnamon
• 1 ground clove
• 2 tbsp nutritional yeast
• 1 tbsp chia seeds
• 1/4 cup soy milk
• 3/4 cup whole-grain oat flakes
• 1 cup whole-wheat flour
• 1/2 tsp salt
• 1/2 tsp black pepper

FOR THE GRAVY

• 2 1/4 cups soy milk
• 2 tbsp miso paste
• 1 tsp dijon mustard
• 1 tsp garlic powder
• 1 tsp onion powder
• Black pepper to taste
• 1 tbsp corn starch
• 1 tbsp water

Instructions:

• In a small pot, add the eggplants, the garlic, the onions, the water, and a pinch of salt and pepper. Cover and steam until the eggplants start to become translucent.
• In a food processor, add the steamed eggplant mixture (with the water), and the rest of the meatball ingredients except the oats and the flour. Blend using the pulse option 5 times. Pour the mixture in a large bowl.
• Add the oats to your meatball bowl. You want the meatballs to be a little firm, but still soft, so they should hold themselves together if you form them into a small ball.
• Put some water on your hands and start shaping your meatballs with 1 tbsp of the mixture. The water will prevent the meatballs to stick to your hands and will allow you to shape them as roundly as possible by rolling them into your hands. Put the meatballs on a baking tray lined with parchment paper. Let sit for 30 minutes.
• Pre-heat the oven to 220°C. Once your meatballs are rested, put them in the oven and let them cook for 15 minutes. Flip them around after 15 minutes, and let them cook for another 15 minutes.
• While the meatballs are resting, add the sauce ingredients to a small pot except the corn starch and the water. Bring to a boil and let simmer for 30 minutes. If the sauce is not thick enough, mix the corn starch and the water in a small bowl and whisk the slurry into the sauce. Simmer for 2 minutes.
• Once both the sauce and the meatballs are ready, put the meatballs in the sauce and give it a mix until each meatball is coated in sauce. Simmer for 5 minutes.

Serving:

Put some meatballs on a plate. Serve with a side of mashed potatoes and top with parsley (either fresh or dry). Blueberry, lingonberry, or even grape jam can be served as a side to cut through the richness of the dish. The meatballs can also be served atop pasta.