Veggie Meatballs


2 cups water
3 Tbsp. Braggs or lite soy sauce
2 Tbsp. Olive oil
1 Tbsp. honey
2 tsp. onion powder
1 tsp. garlic powder
1 tsp. Italian seasoning
2 dashes (or more) cayenne pepper
1-1/2 cups whole oats
1/2 cup instant oats (whiz whole oats 20 seconds)
1/2 cup textured vegetable protein (TVP)
1/2 cup pecans or sunflower seeds, chopped lightly


  1. Pour 2 cups water into saucepan and add Braggs, olive oil, honey, Italian seasoning, onion powder, garlic powder and cayenne. Stir and bring to a boil.
  2. Slowly pour in whole oats and instant oats and mix well. Reduce heat and simmer 4 minutes, stirring frequently to keep from sticking.
  3. Stir in the textured vegetable protein and pecan pieces. Preheat oven to 375 degrees while you let the mixture cool to warm. Make into meatballs, burgers or form into loaf.
  4. Spray sheet pan with cooking spray and place on sheet pan or into loaf pan.
  5. Bake meatballs or burgers 30 minutes; loaf for 40 minutes.

Adapted from Paula & Curtis Eakins Meatball recipe.

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