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Vegetarian Meatballs | Healthy, High-Protein & Meat-Free Balls

Vegetarian meatballs

Vegetarian meatballs are a versatile and satisfying plant-based alternative to traditional meatballs, offering a hearty texture and rich flavor. They can be made with a variety of ingredients like mushrooms, legumes, grains, and vegetables, and are excellent served with pasta, in subs, or as part of a main dish.
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Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Servings: 3 servings
Course: Appetizer
Cuisine: American, Indian
Calories: 250
Ingredients Equipment Method Notes

Ingredients
  

  • 16 ounces mixed cremini and shiitake mushrooms stemmed and sliced: 450 g
  • 1 cup walnuts: 120 g
  • ½ cup coarsely chopped yellow onion: 60 g
  • 2 garlic cloves grated: 10 g
  • ½ teaspoon sea salt plus more for sprinkling: 3 g
  • ½ teaspoon freshly ground black pepper plus more for sprinkling: 3 g
  • ½ teaspoon fennel seeds toasted: 2 g
  • ½ teaspoon ground cumin: 2 g
  • ½ teaspoon smoked paprika: 2 g
  • ¼ teaspoon ground sage: 1 g
  • 1½ cups cooked black beans drained and rinsed: 375 g
  • ¼ cup whole rolled oats: 30 g
  • 1 tablespoon extra-virgin olive oil plus more for drizzling: 15 ml
  • 1 tablespoon tomato paste: 15 g
  • 1 tablespoon ground flaxseed: 10 g

Equipment

  • Food processor
  • Baking sheet
  • Parchment paper
  • Large cast-iron skillet
  • Oven-safe skillet or casserole dish
  • 2-tablespoon cookie scoop (optional)
  • Spatula

Method
 

  1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. Place the mushrooms on the baking sheet, drizzle with olive oil, sprinkle with salt and pepper, and toss to coat. Spread evenly and roast for 20 minutes, or until slightly shriveled around the edges.
  3. In a food processor, place the walnuts, onion, garlic, salt, pepper, fennel seed, cumin, paprika, and sage. Pulse until coarsely ground, then add the roasted mushrooms, black beans, oats, olive oil, tomato paste, flaxseed, tamari, and balsamic vinegar. Pulse until well-combined but still has a few larger bean and mushroom chunks remaining.
  4. Transfer the mixture to a large bowl and fold in the panko. Use a 2-tablespoon cookie scoop to portion the mixture, then roll into balls using your hands.
  5. Heat a large cast-iron skillet over medium-high heat and coat the bottom with avocado oil. Add the vegan meatballs and cook, rotating as they brown, until golden all around, about 5 minutes.
  6. Transfer the skillet to the oven and bake for 20 minutes, or until the meatballs are firm and lightly crisp around the edges.
  7. Serve with marinara sauce or your preferred accompaniment.

Notes

Safety Notes:
Ensure all ingredients are cooked to safe temperatures. Use oven mitts when handling hot baking sheets and skillets. Avoid overcrowding the pan during frying to ensure even browning.
Substitutions:
Use sun-dried tomatoes instead of mushrooms for a different flavor profile.
Replace walnuts with pecans or almonds. Substitute flaxseed with chia seeds. Use gluten-free oats if needed.
Storage:
Store cooked meatballs in an airtight container in the refrigerator for up to 5 days. Freeze uncooked or cooked meatballs for up to 3 months.
Pro Tips: Chilling the mixture before shaping helps the meatballs hold their shape. For extra crispiness, brush the meatballs with oil before baking. The combination of roasted mushrooms and walnuts provides a meaty texture and deep umami flavor.