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Plant-Based Jackfruit and Shitake Meatballs – Healthyish Foods

Plant-Based Jackfruit and Shiitake Meatballs

Made from a few simple, healthy ingredients, you can feel good enjoying these vegan meatballs any night of the week. 
5 from 2 votes
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Ingredients

Jackfruit and Shiitake Mushroom Meatballs

  • ½ cup vegetable oil, frying the meatballs
  • 21.2 ounces jackfruit, 2 boxes of Upton Natural's original jackfruit
  • 7 ounces shiitake mushrooms, washed and chopped small
  • 2 tablespoons soy sauce
  • 1 tablespoon ginger, peeled and minced
  • 1 tablespoon garlic, minced, about 2-3 cloves
  • 2 tablespoons chives, chopped small
  • cup shallots, diced small
  • 1 cup panko breadcrumbs
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon red pepper flakes

Garnish

  • 2 tablespoons scallions, chopped
  • 1 tablespoon toasted sesame seeds

Dipping Sauce

  • 1 tablespoon warm water
  • 1 tablespoon cane sugar
  • 2 tablespoons soy sauce
  • 1 teaspoon toasted sesame oil
  • 1 tablespoon rice vinegar
  • ½ teaspoon red pepper flakes
  • 1 tablespoon chives, chopped small
  • ¼ teaspoon salt

Equipment

  • colander
  • food processor
  • skillet
  • baking dish
  • mixing bowl

Instructions 

  • Preheat the oven to 350 degrees.
  • Gently spray a baking dish with cooking spray. Set aside.

Prepare the jackfruit:

  • Remove the jackfruit from the box. I used 2 boxes of Upton Naturals original flavor jackfruit for this recipe.
  • Drain the brine and rinse the jackfruit under cold water in a colander.
  • Pat dry and remove the seeds.
  • Add the jackfruit to the food processor and give it a quick chop. You do not want to over chop it, or it will get mushy. You want it to look like canned tuna when it’s ready.
  • Remove the jackfruit from the food processor and using a paper towel press out all extra moisture.
  • Add the jackfruit into a large mixing bowl.

Prepare the mushrooms:

  • Next, you’ll give the shiitake mushrooms a quick chop in the food processor. You want the pieces to be small, but not mushy.
  • Add the shiitakes mushrooms into the bowl with the jackfruit.

Mix the meatballs:

  • Next, you’ll add the panko breadcrumbs, fresh minced garlic, fresh minced ginger, shallots, soy sauce, chives, salt, pepper and red pepper flakes. Stir until well combined.
  • Form the mixture into meatballs. I was able to get 12 medium sized meatballs.
  • In a small skillet, heat the vegetable oil.
  • Once the oil is hot begin to brown the meatballs on both sides. Only add three meatballs at a time so you do not overcrowd the pan.
  • Once the meatballs are browned, place them on a paper towel to absorb any excess oil.
  • After all of the meatballs are browned, add them to your prepared baking dish.
  • Cover with foil and bake for 20 minutes or until they’re hot all the way through.

Quickly mix the dipping sauce:

  • Combine the warm water and sugar together. The warm water will help the sugar dissolve. Next, add the sesame oil, rice vinegar, soy sauce, salt, red pepper flakes and chives. Stir until well combined.
  • Once the meatballs are nice and hot, top with scallions and sesame seeds. Serve with the dipping sauce and enjoy!

Nutrition

Serving: 1serving, Calories: 173kcal, Carbohydrates: 19g, Protein: 3g, Fat: 10g, Saturated Fat: 8g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Sodium: 523mg, Potassium: 335mg, Fiber: 2g, Sugar: 12g, Vitamin A: 135IU, Vitamin C: 8mg, Calcium: 35mg, Iron: 1mg