Italian Tofu Meatballs will fill you up and provide you with plenty of good nutrition, along with tantalising your taste buds! Eating healthy doesn’t mean you can’t enjoy comfort food!

Tofu contains no cholesterol and is an excellent source of iron and calcium. It is an important and perfectly acceptable source of protein.

Pecan nuts rank among the top 15 foods with the highest levels of antioxidants according to the USDA. They are a powerhouse of vitamins and minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium, offering some wonderful health benefits.


350gr firm tofu, mashed
1 clove garlic, finely chopped
1 onion, finely chopped
½ cup pecan nuts, chopped
2 slices wholemeal bread, crumbed
1 tbsp wholemeal flour (to bind)
2 tsp low-salt soya sauce
2 tbsp freshly cut parsley or chives
½ tsp sweet basil
¼ tsp salt

Tomato sauce:
2 tsp olive oil
¼ tsp sweet basil
1 onion, chopped
¼ tsp crushed garlic
410gr can tomato puree
1 tsp sugar
¼ tsp salt

Step 1
Preheat oven to 180 degrees C. Combine tofu-ball ingredients, in a bowl and mix thoroughly

Step 2
Use a dessert spoon to form 16 balls. Place on a baking tray lined with baking paper.

Step 3
Bake for 30-40 minutes, turning halfway through cooking time


Step 1
Heat oil in pan, and sauté onion and garlic until soft

Step 2
Stir in tomato puree, sugar, basil and salt

Step 3
Drop tofu balls in sauce- don’t stir, just cover

Serve Italian tofu meatballs hot with cooked low GI spaghetti or pasta made from pulses. Share with your loved ones at your next dinner party!

Serves 4-6

Per Serve

Energy 618kJ (147 Cal)
Protein 8g (21%)
Carbohydrates 11g (38%)
Sugars 6g
Fat 7g (41%)
Fibre 4g
Sodium 544mg
Calcium 91mg

Other tofu recipes include: Sweet-n-sour tofu, Tofu Vegetable Frittata