Simple Vegan Meatballs

Simple Vegan Meatballs could be just the dairy free recipe you've been looking for. This recipe serves 22. For 44 cents per serving, this recipe covers 4% of your daily requirements of vitamins and minerals. One serving contains 171 calories, 3g of protein, and 16g of fat. This recipe from Minimalist Baker has 235 fans. A mixture of bread crumbs, tomato sauce, white onion, and a handful of other ingredients are all it takes to make this recipe so tasty. From preparation to the plate, this recipe takes roughly 40 minutes. Overall, this recipe earns a solid spoonacular score of 54%. If you like this recipe, take a look at these similar recipes: Simple Baked Meatballs, Simple Baked Turkey Meatballs, and Simple Sweet and Sour Meatballs.

Servings: 22

Preparation duration: 15 minutes

Cooking duration: 25 minutes

 

Ingredients:

1/3 cup bread crumbs

1/2 cup vegan bread crumbs (gluten free for GF eaters | or sub almond meal)

1 flax egg (1 Tbsp flax seed + 2.5 Tbsp water | or sub 1 real egg)

1/4 cup fresh parsley (optional)

3 cloves garlic, minced

2 tsp Italian seasonings (or 1/2 tsp each dried basil and oregano)

Olive Oil for sautéing + Salt and Pepper to taste

8 ounces tempeh* (or sub 1 heaping cup rinsed and drained chickpeas for similar result)

2 Tbsp your favorite marinara or tomato sauce

1/3 cup vegan parmesan cheese

1/2 cup white onion, minced

Equipment:

frying pan

oven

food processor

baking sheet

Cooking instruction summary:

Preheat oven to 375 degrees and prepare flax egg in a small dish.In a large, deep skillet, sautee onion and garlic in 1/2 Tbsp olive oil over medium heat until soft and translucent - about 3 minutes. Set aside.Add tempeh to food processor and pulse to break down. Then add sautd garlic and onion remaining ingredients (except olive oil) and mix, scraping down sides as needed. You want it to form into a moldable dough.Taste and adjust seasonings as needed. The tempeh will come across as a little bitter, but once coated, baked and served with marinara it's not nearly as apparent.NOTE: Depending on how salty your vegan parmesan cheese is, you may need to add a little salt and pepper at this point. However, I didnt find it necessary.Scoop out 1 Tbsp amounts of dough and roll into balls. At this time, heat the same skillet you used earlier to medium heat.Mix remaining bread crumbs and parmesan cheese together in a shallow dish. Add tempeh balls one or two at a time and roll to coat.Add enough olive oil to form a thin layer on the bottom of your hot skillet, then add your coated tempeh balls in two batches, as to not crowd the pan. Brown for about 5 minutes total, shaking the pan to roll them around to brown all sides.Add browned meatballs to a baking sheet and add to the oven to bake for about 15 minutes, or longer if desired for a crispier result.At this time, prep any pasta your want to serve with your meatballs, as well as your favorite marinara sauce (I love this pizza sauce).Once meatballs are deep golden brown and fairly firm to the touch, remove from oven.To serve, top cooked pasta with meatballs and pour over marinara sauce. Top with another sprinkle of vegan parmesan cheese and fresh parsley. Leftovers will keep in the fridge for up to a few days, though best when fresh.

 

Step by step:


1. Preheat oven to 375 degrees and prepare flax egg in a small dish.In a large, deep skillet, sautee onion and garlic in 1/2 Tbsp olive oil over medium heat until soft and translucent - about 3 minutes. Set aside.

2. Add tempeh to food processor and pulse to break down. Then add sautd garlic and onion remaining ingredients (except olive oil) and mix, scraping down sides as needed. You want it to form into a moldable dough.Taste and adjust seasonings as needed. The tempeh will come across as a little bitter, but once coated, baked and served with marinara it's not nearly as apparent.NOTE: Depending on how salty your vegan parmesan cheese is, you may need to add a little salt and pepper at this point. However, I didnt find it necessary.Scoop out 1 Tbsp amounts of dough and roll into balls. At this time, heat the same skillet you used earlier to medium heat.

3. Mix remaining bread crumbs and parmesan cheese together in a shallow dish.

4. Add tempeh balls one or two at a time and roll to coat.

5. Add enough olive oil to form a thin layer on the bottom of your hot skillet, then add your coated tempeh balls in two batches, as to not crowd the pan. Brown for about 5 minutes total, shaking the pan to roll them around to brown all sides.

6. Add browned meatballs to a baking sheet and add to the oven to bake for about 15 minutes, or longer if desired for a crispier result.At this time, prep any pasta your want to serve with your meatballs, as well as your favorite marinara sauce (I love this pizza sauce).Once meatballs are deep golden brown and fairly firm to the touch, remove from oven.To serve, top cooked pasta with meatballs and pour over marinara sauce. Top with another sprinkle of vegan parmesan cheese and fresh parsley. Leftovers will keep in the fridge for up to a few days, though best when fresh.


Nutrition Information:

Quickview
170k Calories
2g Protein
15g Total Fat
5g Carbs
6% Health Score
Limit These
Calories
170k
9%

Fat
15g
24%

  Saturated Fat
2g
15%

Carbohydrates
5g
2%

  Sugar
0.49g
1%

Cholesterol
0.0mg
0%

Sodium
56mg
2%

Get Enough Of These
Protein
2g
5%

Vitamin K
20µg
20%

Vitamin E
2mg
14%

Manganese
0.21mg
10%

Iron
0.73mg
4%

Copper
0.08mg
4%

Phosphorus
39mg
4%

Vitamin B1
0.06mg
4%

Vitamin B2
0.06mg
3%

Magnesium
13mg
3%

Vitamin B3
0.59mg
3%

Calcium
26mg
3%

Folate
9µg
2%

Fiber
0.55g
2%

Vitamin B6
0.04mg
2%

Potassium
71mg
2%

Selenium
1µg
2%

Vitamin C
1mg
2%

Zinc
0.22mg
1%

Vitamin A
66IU
1%

covered percent of daily need
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Food Trivia

Chicken contains 266% more fat than it did 40 years ago.

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