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Simple Vegan Meatballs

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.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 22
Course: Appetizer
Cuisine: Italian
Calories: 20
Ingredients Method Notes

Ingredients
  

For Meatballs:
  • 8 ounces tempeh or substitute 1 heaping cup rinsed and drained chickpeas for a similar texture
  • 1/2 cup finely chopped white onion
  • 3 garlic cloves, minced
  • 2 teaspoons Italian herb blend or 1/2 teaspoon each dried basil and oregano
  • 1 tablespoon flaxseed meal for flax egg
  • 2 1/2 tablespoons water to prepare flax egg
  • 1/2 cup vegan breadcrumbs
  • 1/3 cup vegan-style Parmesan cheese
  • 2 tablespoons marinara or tomato sauce your preferred
  • 1/4 cup chopped fresh parsley optional
  • 1 teaspoon nutritional yeast
  • Olive oil for sautéing
  • Salt and freshly ground black pepper to taste
For Coating:
  • 1/3 cup vegan breadcrumbs
  • 1/3 cup vegan Parmesan cheese

Method
 

Step 1: Prepare the Flax Egg
  1. 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)
  1. 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
  1. 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
  1. 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
  1. 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
  1. 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
  1. 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!
  1. 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!

Notes

  • 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.