When it comes to vegan meatballs, the options for pairing are endless. Imagine sinking your teeth into a hearty meatball draped in marinara sauce, nestled atop a bed of al dente spaghetti. Or picture these delightful morsels tucked into a warm sub, smothered in sauce and served with a side of crunchy salad.
Feeling adventurous? Toss them in a stir-fry with colorful veggies and a splash of soy sauce for a quick weeknight dinner. Each bite gives you a burst of flavor while keeping your meal vibrant and fresh.
Now, who doesn’t love a good meatball? Whether you’re a seasoned vegan or just dipping your toes into plant-based cooking, this recipe is perfect for you. It’s simple, satisfying, and packed with nutrients. Plus, it’s a fantastic way to impress guests while staying true to your values. Let’s dive into why this recipe is a treasure worth trying.
Ingredients List
Now, let’s talk about the ingredients. Each one plays a crucial role in ensuring that these meatballs are not only tasty but also nutritious.
For Meatballs:
- 8 ounces tempeh (or substitute 1 heaping cup rinsed and drained chickpeas for a similar texture): Tempeh is packed with protein and has a delightful nutty taste.
- ½ cup finely chopped white onion: This adds sweetness and depth to the flavor.
- 3 garlic cloves, minced: Garlic brings pungency and warmth, a must for any meatball.
- 2 teaspoons Italian herb blend (or ½ teaspoon each dried basil and oregano): These herbs impart that classic pizza and pasta flavor.
- 1 tablespoon flaxseed meal (for flax egg): This acts as a binder, helping everything stick together.
- 2½ tablespoons water (to prepare flax egg): This creates a gel-like consistency to mimick egg.
- ½ cup vegan breadcrumbs: They give that lovely texture we crave.
- ⅓ cup vegan-style Parmesan cheese: Adds that cheesy kick we love.
- 2 tablespoons of your preferred marinara or tomato sauce: A hint of moisture that infuses flavor.
- ¼ cup chopped fresh parsley (optional): Brightens the flavor profile.
- 1 teaspoon nutritional yeast: For a cheesy umami boost.
- Olive oil (for sautéing): A healthy fat that enhances flavor.
- Salt and freshly ground black pepper (to taste): Essential seasoning to round out the dish.
For Coating:
- ⅓ cup vegan breadcrumbs: To give that crispy outer layer.
- ⅓ cup vegan Parmesan cheese: Extra cheesy goodness for the outside.
How to Make Simple Vegan Meatballs
Let’s roll up our sleeves and get cooking. These meatballs are straightforward to whip up, and I promise, the end result will be worth every minute spent in the kitchen.
Step 1: Prepare the Flax Egg
Start by mixing the 1 tablespoon of flaxseed meal with 2½ tablespoons of water in a small bowl. Stir it together and let it rest for about 5-10 minutes. This will thicken and become gel-like. It’s a simple act that makes a huge difference, binding our mixture beautifully.
Step 2: Cook the Tempeh (or Chickpeas)
If you’re using tempeh, while the flax egg thickens, crumble 8 ounces of tempeh into a large skillet. Add a splash of olive oil over medium heat. Sauté the tempeh until it starts to brown, about 5 minutes. If you decide to use chickpeas, make sure they’re well-drained and, using a fork or potato masher, mash them to a chunky consistency.
Step 3: Sauté Vegetables
Next, in the same skillet, add ½ cup finely chopped white onion and 3 minced garlic cloves to the lightly browned tempeh or mashed chickpeas. Sauté until the onion becomes translucent, around 3-4 minutes. The aroma? Absolutely heavenly.
Step 4: Mix Ingredients
Remove the skillet from heat. Now, in a large mixing bowl, combine the cooked tempeh (or chickpeas) and onion-garlic mixture with the flax egg, 2 teaspoons of the Italian herb blend, ½ cup of vegan breadcrumbs, ⅓ cup vegan-style Parmesan cheese, 2 tablespoons of marinara sauce, ¼ cup chopped fresh parsley (unless you’re skipping it), and 1 teaspoon nutritional yeast. Season with salt and black pepper to taste. Mix everything until well combined, but don’t overdo it.
Step 5: Form the Meatballs
You’re almost there! Grab a small amount of the mixture and roll it in your hands to form meatballs about 1 inch in diameter. Place them on a baking sheet lined with parchment paper. This part is fun—make sure to get the kids involved! It’s always a joy to create something together.
Step 6: Coat the Meatballs
In another bowl, combine ⅓ cup vegan breadcrumbs with ⅓ cup vegan Parmesan cheese. Roll each meatball in this mixture to coat it. This extra touch adds that lovely crunch we all adore.
Step 7: Cook the Meatballs
Preheat your oven to 375°F (190°C). Place the meatballs in the oven and bake for about 25-30 minutes, or until they’re golden brown and crispy on the outside. Keep an eye on them; you don’t want to miss that perfect browning.
Step 8: Serve and Enjoy!
Once they are done, pull them out and let them cool slightly before serving. They go great with marinara sauce and some whole-grain spaghetti, or even on their own with a side of sautéed veggies. You’ve just created something impressive. Enjoy every bite!
Recipe Notes
Here’s a quick breakdown of why each ingredient is important:
- Tempeh: This fermented soy product is loaded with protein and has a unique texture. If you opt for chickpeas, you’ll get a hearty kick of fiber instead.
- Onion and Garlic: Not only do they add flavor, but they bring antioxidants into the mix, supporting your immune system.
- Italian Herbs: A great way to boost flavor without adding calories. Fresh or dried, herbs can elevate any dish.
- Flaxseed Meal: A fantastic source of Omega-3 fatty acids that also helps hold the meatballs together.
- Breadcrumbs: They provide texture—no one wants a mushy meatball, right?
- Nutritional Yeast: This stuff is pure gold in plant-based cooking! It brings depth and a cheesy flavor without any dairy.
- Vegan Parmesan: A savory option for those who might miss cheese in a vegan lifestyle.
Recipe Variations
Feeling creative? Here are a few ways to switch things up:
- Spicy Kick: Add some crushed red pepper flakes to the mixture for a bit of heat.
- Mediterranean Twist: Incorporate kalamata olives and sundried tomatoes into the meatball mix.
- BBQ Flavor: Mix in some BBQ sauce and serve with coleslaw for a southern-inspired meal.
- Herbaceous Delight: Experiment with flavors by using fresh basil and cilantro instead of parsley.
- Sweet and Savory: Add finely diced carrots or bell peppers for a touch of sweetness and extra crunch.
Conclusion
These simple vegan meatballs are not just a recipe; they’re a delightful journey into the flavors and textures of plant-based cooking. They reflect a blend of nutrition, flavor, and fun. You’ve learned how to whip up a dish that could be the centerpiece of a dinner party or a swift weekday meal. With every bite, you’re not just tasting food; you’re experiencing creativity, nourishment, and love.
So, grab your apron and get cooking! Invite your friends over or enjoy these meatballs on a cozy night in. No matter the occasion, trust me, these will become a staple in your kitchen. Happy cooking!
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Simple Vegan Meatballs – Affordable Food Ideas
As a registered dietitian and food enthusiast, I've tried countless recipes in my kitchen. But it was while experimenting with vegan ingredients that I discovered a new world of flavor and texture.
These meatballs are my go-to for any gathering. They combine the rich, nutty flavors of tempeh (or chickpeas, for a lighter option) with the fragrant essence of herbs and spices that just make my taste buds dance.
I can recall that moment vividly—the first time I fed these to my family. They were skeptical at first, but after one bite, all doubts vanished. “These taste better than the real thing,” my sister exclaimed, as she reached for seconds. That's the beauty of these meatballs. They’re so satisfying that you'd forget they’re entirely plant-based.
Ingredients
For Meatballs:
For Coating:
Instructions
Step 1: Prepare the Flax Egg
-
Start by mixing the 1 tablespoon of flaxseed meal with 2½ tablespoons of water in a small bowl. Stir it together and let it rest for about 5-10 minutes. This will thicken and become gel-like. It’s a simple act that makes a huge difference, binding our mixture beautifully.
Step 2: Cook the Tempeh (or Chickpeas)
-
If you're using tempeh, while the flax egg thickens, crumble 8 ounces of tempeh into a large skillet. Add a splash of olive oil over medium heat. Sauté the tempeh until it starts to brown, about 5 minutes. If you decide to use chickpeas, make sure they’re well-drained and, using a fork or potato masher, mash them to a chunky consistency.
Step 3: Sauté Vegetables
-
Next, in the same skillet, add ½ cup finely chopped white onion and 3 minced garlic cloves to the lightly browned tempeh or mashed chickpeas. Sauté until the onion becomes translucent, around 3-4 minutes. The aroma? Absolutely heavenly.
Step 4: Mix Ingredients
-
Remove the skillet from heat. Now, in a large mixing bowl, combine the cooked tempeh (or chickpeas) and onion-garlic mixture with the flax egg, 2 teaspoons of the Italian herb blend, ½ cup of vegan breadcrumbs, ⅓ cup vegan-style Parmesan cheese, 2 tablespoons of marinara sauce, ¼ cup chopped fresh parsley (unless you're skipping it), and 1 teaspoon nutritional yeast. Season with salt and black pepper to taste. Mix everything until well combined, but don’t overdo it.
Step 5: Form the Meatballs
-
You’re almost there! Grab a small amount of the mixture and roll it in your hands to form meatballs about 1 inch in diameter. Place them on a baking sheet lined with parchment paper. This part is fun—make sure to get the kids involved! It’s always a joy to create something together.
Step 6: Coat the Meatballs
-
In another bowl, combine ⅓ cup vegan breadcrumbs with ⅓ cup vegan Parmesan cheese. Roll each meatball in this mixture to coat it. This extra touch adds that lovely crunch we all adore.
Step 7: Cook the Meatballs
-
Preheat your oven to 375°F (190°C). Place the meatballs in the oven and bake for about 25-30 minutes, or until they’re golden brown and crispy on the outside. Keep an eye on them; you don’t want to miss that perfect browning.
Step 8: Serve and Enjoy!
-
Once they are done, pull them out and let them cool slightly before serving. They go great with marinara sauce and some whole-grain spaghetti, or even on their own with a side of sautéed veggies. You’ve just created something impressive. Enjoy every bite!
Nutrition Facts
Servings 22
- Amount Per Serving
- Calories 20kcal
- % Daily Value *
- Total Fat 0.8g2%
- Saturated Fat 0.2g1%
- Trans Fat 0.2g
- Sodium 31mg2%
- Total Carbohydrate 2g1%
- Sugars 1g
- Protein 1g2%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Tempeh: This fermented soy product is loaded with protein and has a unique texture. If you opt for chickpeas, you’ll get a hearty kick of fiber instead.
- Onion and Garlic: Not only do they add flavor, but they bring antioxidants into the mix, supporting your immune system.
- Italian Herbs: A great way to boost flavor without adding calories. Fresh or dried, herbs can elevate any dish.
- Flaxseed Meal: A fantastic source of Omega-3 fatty acids that also helps hold the meatballs together.
- Breadcrumbs: They provide texture—no one wants a mushy meatball, right?
- Nutritional Yeast: This stuff is pure gold in plant-based cooking! It brings depth and a cheesy flavor without any dairy.
- Vegan Parmesan: A savory option for those who might miss cheese in a vegan lifestyle.
