SOY-FREE   OIL-FREE OPTION*

I always keep a batch of these in the freezer for quick and easy wheat ball subs or to stretch a pasta dish when unexpected guests come over. The wheat gluten gives them a meaty texture and the sun-dried tomato bits make little flavor explosions in your mouth. Serve on top of pasta covered with pasta sauce or in a hoagie roll covered with tomato sauce and shredded Daiya mozzarella.

YIELD: 24 balls

TOTAL PREP TIME: 20 minutes

TOTAL COOKING TIME: 20 to 25 minutes

INGREDIENTS

• 1/4 cup (14 g) sun-dried tomatoes
• 1 1/2 cups (358 g) cooked white beans or 1 can (15 ounces, or 425 g), rinsed and drained
• 1/4 to 1/2 cup (60 to 120 ml) water or broth
• 1/4 cup (36 g) almonds
• 1 cup (120 g) vital wheat gluten flour
• 3 tablespoons (18 g) nutritional yeast
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder or 2 cloves, minced
• Salt and pepper (I used smoked salt), to taste
• 1/4 to 1/2 cup (24 to 47 g) oat bran, bread crumbs, or (29 to 58 g) wheat germ

INSTRUCTIONS

1. Preheat the oven to 375°F (190°C, or gas mark 5). Grease a sheet pan *or line with parchment paper.
2. In a food processor, pulverize the sun-dried tomatoes (or purée if they are packed in oil). Add the beans and 1/4 cup (60 ml) of water and purée.
3. Add the rest of the ingredients except the oat bran and process until well combined. Add the remaining 1/4 cup (60 ml) water if needed, but leave it out if the mixture is just right. At this point, you want to be able to knead the mixture and roll it into balls.
4. Spread 1/4 cup (24 g) of oat bran on a cutting board. Top with the ball mixture and knead for a minute or two until all of the dough is the same consistency.
5. Cut the dough into 24 similar-sized pieces. You can use a dough cutter or a dinner knife. Roll each piece into a ball.
6. Spread the remaining 1/4 cup (24 g) oat bran on the cutting board and roll the balls in it.
7. Place the balls on the prepared pan and bake for 15 minutes. Then, turn them over and bake for an additional 5 to 10 minutes until cooked through.

PER BALL:

• 47.5 calories; 0.8 g total fat; 0.1 g saturated fat; 5.7 g protein; 5.4 g carbohydrate; 2.1 g dietary fiber; 0 mg cholesterol.