Italian Wheatballs

These Italian Wheatballs pay homage to the creative culinary ideas of Lisa Coulson, also known as Panda with Cookie, who inspired a zine filled with delicious ballz recipes. Combining bulgur and vital wheat gluten, these wheatballs create a solid and flavorful base that you can customize to your heart’s content. The mouthwatering blend of Italian seasonings, garlic, and red pepper flakes adds a delightful Italian twist to these delectable wheatballs. Whether served with spaghetti sauce, cooked in broth, or enjoyed as appetizers, these versatile wheatballs are sure to be a hit. Get creative and try the suggested variations or invent your own unique flavors for a taste adventure!

YIELD: This recipe yields approximately 20 to 24 mouthwatering Italian Wheatballs.

INGREDIENTS:

• 1 cup (200 g) bulgur (Bob’s Red Mill or Arrowhead Mills)
• 1 cup (144 g) vital wheat gluten
• 1/2 cup (80 g) very finely minced onion
• 2 teaspoons (3 g) Italian seasoning blend
• 2 teaspoons (5 g) garlic powder
• 1/4 teaspoon red pepper flakes
• 2/3 cup (160 ml) vegetable broth
• 2 tablespoons (33 g) organic ketchup
• 1 tablespoon (15 ml) tamari
• 1/2 teaspoon fine sea salt
• 1/4 teaspoon ground black pepper
• Olive oil cooking spray

INSTRUCTIONS:

1. Preheat and Prep: Preheat the oven to 375°F (190°C, or gas mark 5).
2. Lightly oil a baking sheet with olive oil cooking spray, or use a Silpat for non-stick baking.
3. Mix the Wheatball Mixture: In a medium-size bowl, combine the bulgur, vital wheat gluten, minced onion, Italian seasoning blend, garlic powder, and red pepper flakes.
4. In a measuring cup, mix the vegetable broth, organic ketchup, tamari, fine sea salt, and ground black pepper.
5. Pour the wet ingredients into the dry mixture and knead the ingredients together for a few minutes.
6. The mixture should become cohesive and hold together as a dough.
7. Shape and Bake: Scoop 1 tablespoon (23 g) of the mixture and form it into a ball shape.
8. Place each wheatball on the prepared baking sheet.
9. Continue shaping until you have 20 to 24 wheatballs.
10. Bake the wheatballs for 20 minutes, then flip them over to bake for an additional 20 minutes.
11. Reduce the oven temperature to 300°F (150°C, or gas mark 2), and bake the wheatballs for another 15 minutes.
12. Storage and Serving: The wheatballs can be made ahead and refrigerated airtight for up to 2 days or frozen for up to 2 months.
13. Cooking Options: For serving, the wheatballs must be cooked in liquid. You can simmer them in your favorite spaghetti sauce for 30 minutes, stirring gently and occasionally.
14. Alternatively, cook them in broth and use them in various recipes as desired.
15. To serve as appetizers, insert toothpicks into the wheatballs and accompany them with marinara sauce for dipping.

VARIATIONS:

• Mexican version: Omit Italian seasoning and red pepper flakes, and add ground cumin and cayenne pepper. Cook in broth or add to Albóndigas Soup.
• Indian version: Omit Italian seasoning and red pepper flakes, and add curry powder, ground cumin, ground coriander, garam masala, and ground ginger. Serve in curry sauce or try Sort-of-Like-a-Samosa Soup.
• Asian version: Omit Italian seasoning and red pepper flakes, and add five-spice powder, Szechuan seasoning, ground ginger, and sesame seeds (optional). Serve with sweet-and-sour sauce or Korean-style barbecue sauce.
• Moroccan version: Omit Italian seasoning and red pepper flakes, and add ground cumin, ground coriander, paprika, garlic powder, and ground cinnamon.

NOTE:

• Enjoy the flavorful Italian Wheatballs with your favorite sauces and accompaniments or explore various cultural twists by trying the suggested variations. These wheatballs are a versatile delight that you can tailor to suit any culinary adventure!