Combining savoury ground turkey and textured vegetable protein (TVP), this recipe is perfect for reducing meat consumption while increasing plant-based protein intake. It’s a tip our dietitians love to recommend to help diversify protein sources without compromising on texture or flavour. Ideal for weeknights, it comes together in a single skillet and yields multiple servings with ease!
Serve this dish with a side of brown rice and our Oven-Roasted Frozen Vegetables.
Preparation
20
min
Cooking
25
min
Servings
6
Nutrition Facts (per serving)
Calories
245
Fat
8
Carbohydrates
12
Fibre
3
Protein
31
Sodium
570
Ingredients
Meatballs:
- 454 g (1 lb) ground turkey (or other extra-lean ground meat)
- 250 ml (1 cup) dry textured vegetable protein (TVP)
- 1 large egg
- 7 white (or cremini) mushrooms, finely chopped
- 1 medium carrot, finely chopped
- 1 clove garlic, finely chopped (or 5 ml / 1 tsp)
- 15 ml (1 tbsp) fresh grated ginger
- 30 ml (2 tbsp) ketchup
- 5 ml (1 tsp) smoked paprika (or regular)
- Pepper and salt, to taste
Sauce:
- 80 ml (⅓ cup) water
- 60 ml (¼ cup) light soy sauce
- 30 ml (2 tbsp) ketchup
- 15 ml (1 tbsp) maple syrup (or orange juice)
- 15 ml (1 tbsp) apple cider vinegar
- 7 ml (½ tbsp) cornstarch
- 1 clove garlic, finely chopped (or 5 ml / 1 tsp)
Preparation
- In a large bowl, mix the ground turkey, TVP, egg, mushrooms, carrot, garlic, ginger, ketchup, smoked paprika, pepper and salt.
- With damp hands, form about 18 small meatballs.
- In a large non-stick skillet, heat a drizzle of oil over medium heat. Cook the meatballs for 8 to 10 minutes, turning regularly, until well browned and the internal temperature reaches 165 °F (74 °C).
- In a small bowl, whisk together the soy sauce, ketchup, cornstarch, vinegar, water, maple syrup, and garlic.
- Pour the mixture into the same skillet. Bring to a boil, stirring constantly until thickened (about 2 to 3 minutes).
- Garnish with a sprinkle of smoked paprika, to taste, and serve hot.
Notes
Keeps for 5 days in the refrigerator or 3 months in the freezer.
