Vegan Meatballs Isolated Soy Free Recipes

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THE BEST VEGAN MEATBALLS



The Best Vegan Meatballs image

Tender, flavorful, 10-ingredient vegan meatballs made with quinoa and black beans! Infused with fresh herbs, tomato paste, and spices for big flavor. The perfect meatless meatball for pasta, sandwiches, and more!

Provided by Minimalist Baker

Categories     Entree

Time 1h15m

Number Of Ingredients 14

1 cup cooked and cooled quinoa* ((ensure it's cooked + completely cooled before using))
1 15-ounce can black beans* ((rinsed, drained, dried))
2 Tbsp water ((or sub olive or avocado oil))
3 cloves garlic ((minced))
1/2 cup diced shallot
1/4 tsp sea salt ((plus more to taste))
2 1/2 tsp fresh oregano ((or sub half the amount in dried))
1/2 tsp red pepper flake ((reduce for less heat))
1/2 tsp fennel seeds ((optional))
1/2 cup vegan parmesan cheese ((plus more for serving))
2 Tbsp tomato paste
3 Tbsp chopped fresh basil or parsley ((we mixed both // plus more for serving))
1-2 Tbsp vegan worcestershire sauce ((optional // adds depth of flavor // ensure gluten-free for GF eaters))
Marinara sauce

Steps:

  • If you haven't prepared your quinoa yet, do so now (make sure it's cooked and cooled completely before use). 1/3 cup uncooked quinoa will yield ~1 cup cooked. *Prep/cook time does not include preparing quinoa.
  • Preheat oven to 350 degrees F (176 C). Add rinsed, dried black beans to a parchment-lined baking sheet. Bake for 15 minutes or until beans appear cracked and feel dry to the touch (see beans in food processor photo). Remove beans from the oven and then increase oven heat to 375 degrees F (190C).
  • Heat a large (oven-safe) skillet over medium heat. Once hot, add water (or oil), garlic, and shallot. Sauté for 2-3 minutes, or until slightly softened, stirring frequently. Remove from heat (and reserve pan for later use).
  • Add black beans to a food processor along with garlic, shallot, sea salt, oregano, red pepper flake, and fennel (optional) and pulse into a loose meal (DON'T overmix). Then add cooked/cooled quinoa, vegan parmesan cheese, tomato paste, fresh basil or parsley, and Worcestershire (optional). Pulse to combine until a textured dough forms (you're not looking for a purée, but it should be semi-tacky).
  • Taste and adjust flavor as needed, adding more salt for saltiness/depth of flavor, red pepper flake for heat, herbs for earthiness, or Worcestershire (optional) for more depth of flavor. If it's too tacky or wet, add more vegan parmesan cheese and pulse to combine (we added a bit more).
  • Scoop out heaping 1 1/2 Tbsp amounts (using this scoop or a Tablespoon) and gently form into small balls using your hands. Add to a plate and refrigerate for 15 minutes.
  • Heat an oven-safe metal or cast-iron skillet over medium heat. Once hot, add a small amount of oil to prevent sticking, then add the meatballs. Sauté for a few minutes, gently turning the meatballs to get a slight crust on either side. Then transfer to the oven and bake for 20-30 minutes or until golden brown on the edges and slightly dry to the touch.
  • These meatballs are delicious as is, or you can add some marinara to the pan and heat over medium heat for 5 minutes (or until bubbling / hot) to infuse more flavor.
  • Serve with marinara and additional vegan parmesan cheese (optional)! These are also delicious atop any pasta. Leftover meatballs keep for 4-5 days in the refrigerator or 1 month in the freezer. Reheat in the microwave or in a 375-degree F (190 C) oven until warmed through.

Nutrition Facts : ServingSize 1 Meatballs, Calories 67.4 kcal, Carbohydrate 10 g, Protein 3.3 g, Fat 1.9 g, SaturatedFat 0.3 g, Sodium 184.5 mg, Fiber 2.7 g, Sugar 1.1 g

VEGAN MEATBALLS(ISOLATED SOY FREE)



Vegan Meatballs(Isolated Soy Free) image

These vegan meatballs are isolated soy free. They are full of flavor! They make a great companion to your favorite spaghetti dish or try them in a meatball sub. Three large meatballs only have 8 grams of fat, not bad when you consider they can be eaten with pasta and tomato sauce. From My Vegan Cookbook.

Provided by Sharon123

Categories     Meatballs

Time 45m

Yield 12 meatballs, 4 serving(s)

Number Of Ingredients 18

1/2 cup cooked lentils
1 cup cooked brown rice
1/4 cup old fashioned oats
1/4 cup wheat germ plus 2 tablespoons wheat germ
2 tablespoons soy sauce
2 tablespoons olive oil
2 teaspoons lemon juice
1/4 cup whole wheat flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon balsamic vinegar
1/8 teaspoon nutmeg
1/2 teaspoon chili powder
1/2 teaspoon chipolte chili powder
1/2 teaspoon garlic powder
1 teaspoon onion powder
2 teaspoons molasses
2 teaspoons dry mustard

Steps:

  • Mix ingredients together in a bowl.
  • Preheat oven to 300 degrees.
  • Measure out 2 tablespoons of mixture for each meatball and roll into a ball with your hands. Spray cooking sheet and place meatballs on it. Place into oven and cook 15 minutes on one side and roll over and cook 15 minutes on the other side.
  • After they are out of the oven, let stand for about 10 minutes to allow them to firm up.
  • NOTE:.
  • If making Recipe#511822-Vegan Italian Meatball Soup, the meatballs need to be prepared differently. Omit 1 Tablespoon of the olive oil and replace it with 1 tablespoon of water. We want to make the meatballs smaller for this soup so instead of making the meatballs with 2 tablespoons for each meatball measure them out using 1/2 a tablespoon. Also, cook 10 minutes on each side instead of 15 minutes like the recipe originally states.

Nutrition Facts : Calories 241.8, Fat 9, SaturatedFat 1.3, Sodium 809.4, Carbohydrate 34, Fiber 5.8, Sugar 3, Protein 8.2

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