1. Preheat the oven to 180 degrees celsius/350 degrees fahrenheit and line a baking tray with baking paper.

2. Mash 600g/21oz of firm tofu with a fork until it is all crumbed. Add to a mixing bowl with 1 brown onion, 1 tbsp dried oregano, ⅓ cup bbq sauce, 1 tbsp liquid smoke, 70g/2.5oz all purpose flour, 1 tsp garlic powder, 1 tsp paprika, 1 tsp salt and 1 tsp pepper. Combine until the mixture begins to stick together.

3. Roll into balls and place on the baking tray (the mixture will make 16). Cook in the oven for 30 minutes.

4. Remove from the oven and serve with your choice of spaghetti or noodles.

*tips – add a splash of water to the mix to make it stickier.

Nutritional Information (per 2 meatballs)

Calories: 200kcal/ 835kJ
Protein: 12g
Carbohydrates: 21.5g
Fat: 6g

Ve – Vegan
DF – Dairy Free
GF option – use a gluten free flour or buckwheat flour
NF – Nut Free

Protein Source

Tofu is a great source of protein as it contains all essential amino acids. These are known as the building blocks of the body as they repair tissue, build RNA and DNA and help carry oxygen. After water, these acids come to form most of the solid matter within us, including part of our skin, eyes, heart, intestines, bones and muscles! Most amino acids are made in the body, whilst 8 must be consumed through our diet to optimise their functions.
Tofu also contains calcium, mainly known for strengthening teeth and bones, it also helps our muscles and heart continue functioning at a healthy rate! All of these benefits make this recipe a quick and simple way to help with the growth, repair and maintenance of our body’s tissues. Ideal for a post-workout snack, or something to fry up when you lack the time for much else!