Who says meatballs need to have meat? These vegan meatballs are a game-changer, offering all the flavor and texture you crave without any animal products. They’re simple to make, packed with wholesome ingredients, and perfect for any meal.
Pair them with your favorite pasta or enjoy them on their own as a tasty snack. Whether you’re vegan or just looking to mix things up, these meatballs are sure to satisfy.
Steps
- Preheat your oven to 375°F (190°C) and create a flax egg by mixing flaxseed meal with water in a small bowl, letting it sit for a few minutes.
- In a large skillet, cook minced onion and garlic in olive oil over medium heat until they become soft and translucent, approximately 3 minutes. Set the mixture aside once done.
- Break down the tempeh in a food processor, then add the sautéed onion and garlic along with the remaining ingredients (except olive oil). Blend until a moldable dough forms, adjusting seasonings as needed.
- Roll the dough into 1-tablespoon-sized balls. Heat the skillet used earlier to medium heat and prepare a shallow dish with remaining bread crumbs and parmesan cheese.
- Coat each tempeh ball in the breadcrumb mixture, then brown them in a thin layer of olive oil in the skillet for about 5 minutes, ensuring all sides are browned.
- Transfer the browned meatballs to a baking sheet and bake in the oven for about 15 minutes, or longer if you prefer them crispier.
- While the meatballs bake, prepare your choice of pasta and warm your favorite marinara sauce.
- Once the meatballs are golden brown and firm, remove them from the oven. Serve them over pasta with marinara sauce, garnished with extra vegan parmesan and fresh parsley if desired.
Ingredients
- 1/2 cup finely chopped white onion
- 3 cloves minced garlic
- 1 tablespoon flaxseed meal (to create flax egg)
- 2 ½ tablespoons water (for flax egg)
- 8 ounces tempeh (or substitute with 1 heaping cup of rinsed and drained chickpeas)
- 1/3 cup vegan parmesan cheese
- 2 teaspoons Italian seasonings (or 1/2 teaspoon each of dried basil and oregano)
- 1/4 cup fresh parsley (optional)
- 1/2 cup vegan bread crumbs (use gluten-free if necessary, or substitute with almond meal)
- 2 tablespoons marinara or tomato sauce
- Olive oil (for sautéing)
- Salt and pepper (to taste)
Nutritional Values
Calories: 1276 | Carbohydrates: 90.2 g | Protein: 72.6 g | Fat: 79.2 g | Saturated Fat: 13.2 g | Polyunsaturated Fat: 17.6 g | Monounsaturated Fat: 37.4 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 1606 mg | Potassium: 1936 mg | Fiber: 19.8 g | Sugar: 15.4 g | Vitamin A: 132 IU | Vitamin C: 15.4 mg | Calcium: 347.6 mg | Iron: 11 mg
FAQ
- What are the primary ingredients used in these vegan meatballs?
- The main ingredients include tempeh (or chickpeas as an alternative), vegan parmesan cheese, Italian seasonings, fresh parsley, vegan bread crumbs, and marinara sauce. A flax egg, made from flaxseed meal and water, is also used to bind the mixture.
- Can these vegan meatballs be made gluten-free?
- Yes, these meatballs can easily be made gluten-free by using gluten-free bread crumbs or almond meal as a substitute.
- How long can I store these vegan meatballs, and can they be frozen?
- These meatballs can be stored in the fridge for up to 2-3 days. They are also freezer-friendly for up to one month if frozen before baking.
- What is the texture and flavor profile of these meatballs?
- The meatballs are warm, savory, and tender on the inside, with a firm crust on the outside. They are infused with Italian herbs, offering a fresh and satisfying taste, especially when paired with marinara and pasta.
- Is there a way to reduce the bitter taste of tempeh in this recipe?
- If desired, tempeh can be steamed or boiled for about 15 minutes before use to help neutralize its flavor, though the recipe suggests this step may not be necessary.
Tips
- For a milder tempeh flavor, consider steaming or boiling it for about 15 minutes before using it in the recipe. This step can help neutralize its natural bitterness.
- When forming the meatballs, make sure the mixture is well combined and moldable. If it’s too crumbly, try adding a bit more marinara sauce to help bind it together.
- To achieve a perfectly browned exterior, avoid overcrowding the skillet when sautéing the meatballs. Cook them in batches to ensure they brown evenly on all sides.
- If you’re aiming for a crispier texture, consider baking the meatballs for a few extra minutes beyond the recommended time. Adjust the baking time to your preference for a firmer bite.
Equipment
- Food processor – for breaking down the tempeh and mixing ingredients into a moldable dough.
