Meatballs without the meat, and fiery buffalo sauce without the pool of butter—this is a satisfying plant-based alternative to a game-day classic that everyone is sure to declare a winner. Both the sauce and meatballs can be made up to two days in advance. If you’re serving people who like things spicy, go ahead and blend in even more of the hot sauce.
Sauce boss
When soaked and then blended with water, raw cashews make a silky sauce that is neutral in flavour. You can leverage this to make all sorts of creamy vegan sauces, including buffalo, chocolate, and alfredo.
Meatballs with Buffalo Sauce
Ingredients
- 14 oz (398 mL) can chickpeas, drained and rinsed
- 14 oz (398 mL) can pinto beans, drained and rinsed
- 1/4 cup (60 mL) no-salt-added tomato paste
- 1/4 cup (60 mL) ground flaxseed
- 1/3 cup (80 mL) chickpea flour or brown rice flour
- 1/4 cup (60 mL) nutritional yeast
- 2 Tbsp (30 mL) extra-virgin olive oil
- 3 garlic cloves, peeled and grated or finely minced
- 1 shallot, peeled and minced
- 1/2 cup (125 mL) parsley
- 2 tsp (10 mL) dried oregano
- 1 tsp (5 mL) chili powder
- 1/4 tsp (1 mL) salt
- 3/4 cup (180 mL) raw cashews
- 5 Tbsp (75 mL) hot sauce of choice
- 1 Tbsp (15 mL) cider vinegar
- 1 Tbsp (15 mL) low-sodium soy sauce or tamari
- 2 tsp (10 mL) honey, maple syrup, or agave syrup
- 1/2 tsp (2 mL) garlic powder
- 1/4 tsp (1 mL) salt, preferably smoked
Nutrition
Per serving:
- calories222
- protein12 g
- total fat4 g
- sat. fat1 g
- total carbohydrates36 g
- sugars7 g
- fibre11 g
- sodium641 mg
Directions
01
Preheat oven to 425 F (220 C). Line large, rimmed baking sheet with parchment paper or a silicone mat.
02
Into food processor container, place all meatball ingredients and blend into a slightly chunky mixture, scraping down sides of container as needed. Roll mixture into golf ball-sized rounds and place on baking sheet. Bake for 15 minutes, flip balls, and bake for another 15 minutes.
03
To make buffalo sauce, in bowl, place cashews, cover with water, and let soak for at least 2 hours. Drain cashews and place in blender with 1 cup (250 mL) water and remaining sauce ingredients. Blend until smooth.
04
In medium pot on stovetop, place buffalo sauce and bring to a slight simmer. If sauce is too thick, thin with some additional water. Add balls and heat for 2 minutes, turning balls to coat. Serve on platter with carrot sticks and celery sticks and any extra buffalo sauce.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
