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Vegan Greek meatball soup – Yuvarlakia

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Vegan Greek meatball soup – Yuvarlakia

Method

For the vegan meatballs

  • Place a frying pan over high heat and add the olive oil.
  • Finely chop the onion, the garlic, and add them to the pan.
  • Finely chop the stems of the dill and add them to the pan. Add the thyme, salt, pepper, and sauté for 2-3 minutes. Set the rest of the dill aside.
  • In a food processor, add the mushrooms in batches and process until they are very finely chopped. Transfer to the pan and sauté for 15-20 minutes until they release their whole moisture and lose their volume.
  • Remove and let the mixture cool. At this point, the consistency should be thick like ground meat.
  • In a bowl add the mushroom paste, the lime zest, the rest of the dill finely chopped, the bread, the rice, salt, pepper, the flour, and mix very well with your hands.
  • Shape into small meatballs and add them into a pot or a deep frying pan. Press the meatballs well to bind them and prevent them from falling apart during cooking.
  • Add the coconut milk, 2 bay leaves, salt, and pepper into the pot, and transfer over low heat. Cover with the lid and boil for 10 minutes.

For the vegan egg-lemon sauce

  • In a bowl add the corn starch, the lime juice, and mix.
  • Add the mixture to the meatballs and stir for 1 minute until the sauce thickens. Ideally, shake the pot and do not mix with a ladle.
  • If you want your sauce to be thicker, then dilute 1 more teaspoon of corn starch into 30 g water, and add it to the pot.
  • Serve with chili flakes, dill, lime slices, and olive oil.
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Nutritional
Chart

Nutrition information per portion

166
Calories (kcal)
8 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

3.7
Total Fat (g)
5 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.4
Saturated Fat (g)
7 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

27.0
Total Carbs (g)
10 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

4.9
Sugars (g)
5 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

4.8
Protein (g)
10 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

2.1
Fibre (g)
8 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.71
Sodium (g)
12 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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