Spicy Protein-Filled Gravy and Meatballs is a flavorful twist on comfort food—a healthy, creamy cashew-based gravy with a unique spicy kick, combined with succulent meatballs and chickpea noodles. An easy-to-prepare any-night-of-the-week meal.
Spicy Protein-Filled Gravy and Meatballs:
A Flavorful Twist on Comfort Food
When it comes to comfort food, few dishes can rival the rich and hearty goodness of gravy and meatballs. But what if I told you there was a healthier, more exciting version that would still leave your taste buds dancing with delight? Enter our Spicy Protein-Filled Gravy and Meatballs!
This recipe strikes the perfect balance between bold flavors and wholesome ingredients. The kick from black pepper and red pepper flakes adds a tantalizing twist that’s different for each person—find your sweet spot on the spicy scale! It’s easy to tailor this recipe to fit your desires by adjusting the amount of black pepper and red pepper flakes. Make this recipe flavorful, but not overwhelming.
Plus, the start-to-finish, this recipe can be ready in just 45 minutes, an ideal choice for busy weeknight dinners.
Protein-Filled and Healthy:
Using cashews in this recipe for a healthy version of gravy serves several purposes:
- Creaminess without Dairy: Cashews, when soaked and blended, become incredibly creamy, making them an excellent dairy-free alternative to traditional cream or milk often used in gravy recipes. This is especially beneficial for individuals who are lactose intolerant or following a vegan diet.
- Nutrient-Rich: Cashews are rich in nutrients such as healthy fats, protein, vitamins, and minerals. They provide a dose of heart-healthy monounsaturated fats and are a good source of magnesium, copper, and antioxidants. This adds a nutritional boost to your dish.
- Lower in Saturated Fat: Traditional gravy often uses butter or heavy cream, which can be high in saturated fat. Cashews contain mostly unsaturated fats, which are considered healthier for the heart when consumed in moderation.
- Creamy Texture: Cashews create a luscious, smooth texture in the gravy, similar to what you’d get from heavy cream or butter, but without the associated health concerns.
- Flavor Absorption: Cashews have a mild, slightly sweet flavor that can easily absorb the savory and spicy flavors from the spices and seasonings in the recipe. This means they complement the other ingredients, enhancing the overall taste of the dish.
- Allergen-Friendly: Cashews are a tree nut, but they tend to be less allergenic compared to common allergens like peanuts. This makes cashew-based gravy a safer option for people with nut allergies who can tolerate cashews.
In summary, using cashews in this healthy gravy recipe not only provides a creamy and flavorful base but also offers various health benefits while accommodating dietary preferences and restrictions. It’s a versatile ingredient that can be used to create rich, dairy-free, and nutritious sauces for a wide range of dishes.
Ingredients for Spicy Protein-Filled Gravy and Meatballs:
- Unsalted cashews: It’s easy to find unsalted cashews at the grocery store or Costco. You could also use raw cashews.
- Chicken broth: For the best flavor, I prefer Better than Bouillon for this gravy recipe. Bone broth would be an excellent choice.
- Olive oil: Substitutions with neutral flavored oils would work. Avoid vegetable oils.
- Onion and Garlic: Minced and fresh, this addition flavors the oil as it cooks.
- Flour: Only a little flour is needed. It can be subbed for a gluten-free flour.
- Sea salt and Black pepper: Black pepper gets hotter as it cooks, so find that sweet spot for the spiciness of this gravy.
- Nutmeg: An unusual ingredient, but the flavor profile of nutmeg really enhances this recipe.
- Red pepper flakes: If you are not sure how spicy this gravy will be, add a pinch of red pepper flakes when the gravy is ready to serve and after you have tasted how spicy the black pepper is. You can always just sprinkle a few flakes on your plate of gravy and meatballs.
- Sun-dried red pepper: This ingredient is an excellent garnish and adds a great flavor. You can make your own, or buy sun-dried red pepper at the grocery store, to cut up and garnish your dish.
- Plain Greek yogurt: This is a higher protein, healthy version of sour cream.
- Meatballs: Choose your favorite meatballs recipe, or buy them at the store. Just cook them before you add them to this gravy recipe. You could also substitute cooked ground sausage, cooked cubed chicken, or cooked corned beef to this recipe.
- Banzi noodles: If you are looking for a gluten-free, high-protein version of noodles, Banzi noodles are fantastic! The noodles are made with garbanzo beans, chickpeas, and have a normal texture when cooked—meaning they resemble regular flour-made noodles. They can be purchased at Amazon, Costco, and any grocery store and come in a variety of shapes and sizes.
How to Make Spicy Protein-Filled Gravy and Meatballs:
1. Cashew Soak: Start by placing the unsalted cashews in a bowl and covering them with water. Allow them to soak for at least 30 minutes to soften. You can soak them longer for a creamier texture.
2. Cashew Cream: After soaking, drain the water from the cashews. Now, transfer the soaked cashews, 1 cup of water, and the Better than Bouillon chicken flavor to a blender. Blend until you achieve a smooth and creamy consistency. Set this flavorful cashew cream aside.
3. Sauté Aromatics: In a frying pan, heat 2 tablespoons of olive oil over medium-high heat. Add the minced onions and stir-fry for 1-2 minutes until they become almost tender. Then, add the minced garlic and continue to cook for an additional minute until the onions become tender and fragrant.
4. Roux Formation: To create the base for your gravy, add ½ tablespoon of all-purpose flour, sea salt, black pepper, ground nutmeg, and red pepper flakes to the pan. Stir to combine all these ingredients, making sure to prevent burning. Continue stirring for about a minute.
5. Creamy Goodness: As you stir, slowly incorporate the cashew cream you prepared earlier into the pan. Keep stirring until the mixture starts to thicken, creating a velvety and aromatic gravy. Once it’s thickened to your liking, stir in the Greek yogurt, which adds a delightful creaminess and tangy kick.
6. Meatball Magic: Now, add your prepared meatballs (or cooked ground sausage) to the pan. Stir to coat them evenly with the spicy and creamy gravy. If you find the gravy too thick at this point, you can add a bit of water to achieve your desired consistency.
7. Ready to Serve: Finally, it’s time to plate up your Spicy Protein-Filled Gravy and Meatballs! Serve this delightful dish on a bed of cooked Banzi noodles, and you’re ready to enjoy a satisfying meal.
This Spicy Protein-Filled Gravy and Meatballs recipe proves that comfort food can be both delicious and nutritious. It’s a breeze to make, making it perfect for those busy evenings when you crave a wholesome, satisfying meal. So, go ahead and find your sweet spot on the spicy scale with this fantastic twist on a classic comfort food dish!
–Kim
Spicy Protein-Filled Gravy and Meatballs
Ingredients
- ½ cup unsalted cashews soaked in water
- 1 cup water
- 2 teaspoons Better than Bouillon chicken flavor
- 2 Tablespoons olive oil
- 1 small onion minced
- 2 teaspoons minced garlic
- ½ Tablespoon all-purpose flour
- ½ teaspoon sea salt
- 1 teaspoon black pepper
- ½ teaspoon ground nutmeg
- ¼ teaspoon red pepper flakes
- ½ cup plain Greek yogurt
- sun-dried red peppers chopped for garnish
- 1 pound prepared meatballs or cooked ground sausage
- 4 ounces dry Banzi noodles cooked and ready to serve
Instructions
- Place cashews in water to cover completely and let soak at least 30 minutes to soften. Can soak longer.
- Drain water from cashews. Add cashews, water and bouillon to blender. Blend until smooth. Set aside
- Add olive oil to fry pan and heat to medium-high heat. Add onions and stir fry for 1-2 minutes until almost tender. Add garlic and continue to cook for another minute, or until onions are tender.
- To make a roux, add flour, salt, pepper, nutmeg, and red pepper flakes. Stir to combine and keep from burning for another minute. While stirring, slowly add cashew liquid until combined and starting to thicken. Stir in Greek yogurt.
- Add previously cooked meatballs. Stir to coat. Before serving, add water if thinning is needed. Serve on cooked noodles.
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