This Vegan Meatballs Recipe is easy to make, packed with protein and packed with flavor! A perfect plant-based dinner.
Here’s a must-have when you need a high-protein, plant-based dinner: this Vegan Meatballs Recipe! Well, there are two problems with most vegan meatball recipes. Vegan meatballs take a long time to make, and many recipes don’t have a lot of protein (leaving you hungry an hour later). This vegan meatball recipe solves both problems. This recipe takes less than 30 minutes and is packed with protein! Even better: the taste is unusual.
The Secret to the Best Vegan Meatballs
Ok, maybe you need to use a new ingredient for this. But we promise: This will revolutionize your vegan meatball game! The key? tempeh. Here are the details on this powerful ingredient:
- tempeh is a compressed meal made from whole soybeans. It may contain seeds like millet, or grains like wheat, rice, or barley (most brands are gluten-free). It has a nuttier flavor and firmer texture than tofu. Learn more about tempeh vs. tofu here!
- Tempeh is high in protein. One serving contains 20 grams of protein! That’s twice the protein in one serving of tofu.
- Wait a minute, are soy products healthy? Soy products consumed in moderation are part of a healthy diet! According to the Harvard School of Nutrition, soy is a nutrient-rich source of protein that’s safe to eat several times a week.
Think of a double recipe!
Before you begin, decide whether you want to make a single recipe or a double recipe for these vegan meatballs. Here’s what you need to know:
- This recipe makes 14 meatballs, or about 2-3 servings. They are easy to make in one pan and feed a family like ours (2 adults and 1 preschooler).
- Remember to double the recipe because they save a lot! They keep very well in the fridge or frozen (without sauce). Instant lunch or dinner!
- For a double recipe you need a very large pan. Use the biggest you have to cook them!
- Use the 2x button in the recipe below. You probably won’t need the full amount of olive oil: you can probably cook the meatballs in under 6 tablespoons (start with ¼ cup).
Important: Steam the tempeh first
The basic rule when using tempeh in recipes: It tastes raw and bitter. While it’s perfectly safe to eat raw, you should cook it to eliminate that flavor.
- Steam the tempeh for just 10 minutes. It gives the tempeh just the right amount of moisture and takes away the bitter taste.
- Steaming will not keep the recipe longer, because you can prep everything while the tempeh is steaming.
- You will need a steamer basket for this recipe. You do not have ? Here are some ways to vape without a steamer.
Tips for cooking vegan meatballs
Once you’ve steamed your tempeh, simply toss the batter with breadcrumbs and spices. The main things to keep in mind when cooking are: Use chopsticks to rotate them! It’s difficult to flip the balls with a spatula so they turn golden brown on each side. Chopsticks make things so much easier! Of course, you can use any method you like. Just try to lightly brown each side!
Italian breadcrumbs and how to make them gluten free
Italian breadcrumbs are a key ingredient in these vegan meatballs. It gives them just the right texture so they don’t crumble. If you’re on a gluten-free diet, we have a few ideas. Here’s what you need to know:
- Italian breadcrumbs are breadcrumbs mixed with herbs and salt.
- Can’t find the Italian style? Mix ½ cup breadcrumbs with ⅛ tsp kosher salt and ½ tbsp Italian seasoning (or 1 tsp dried oregano and ¼ tsp dried basil and thyme).
- Try the gluten free or homemade panko. For gluten-free products these days, it’s easy to find gluten-free breadcrumbs online or at your local grocery store. Or use gluten-free bread or crackers to make homemade breadcrumbs, then add the above seasonings.
Prepare and save information
This vegan meatball recipe is not only awesome because it tastes great and is high in protein. These hold up really well too! The following should be noted about the texture:
- Store leftovers in the fridge up to 5 days. Do not store with sauce or they will get mushy.
- Freeze leftovers after you let them cool down. They will keep for up to 3 months in a freezer-safe container.
Ways to serve vegan meatballs
Once you’ve made your delicious vegan meatballs… how do you serve them? We have ideas.
More vegan dinner recipes
There are many more vegan recipes like this one! Here are some other favorites to try:
This vegan meatball recipe is…
Vegetarian, vegan, plant based, dairy free. For gluten-free bread, use gluten-free breadcrumbs or read the section above.
The description
This Vegan Meatballs Recipe is easy to make, packed with protein and packed with flavor! A perfect plant-based dinner.
- 8 ounces Tempeh*, finely chopped
- ¼ cup chopped white onion
- 2 chopped garlic cloves
- ½ cup Italian breadcrumbs
- ½ teaspoon fennel seeds
- 2 teaspoons dried oregano
- 1½ tablespoons soy sauce or tamari
- ¼ cup olive oil, divided*
- ½ teaspoon kosher salt
- Freshly ground black pepper
- 2 at 3 cups of favorite marinara sauce
- Steam tempeh: In a saucepan fitted with a steamer insert, add 1 ½ cups of water: the water surface should be just below the insert. Boil the water. Cut the tempeh into small pieces. Once boiling, add to the steamer basket and steam for 10 minutes while you prepare the remaining ingredients.
- Mix the meatballs: Chop the white onion. Chop the garlic. Place in a medium bowl along with the breadcrumbs, fennel seeds, and dried oregano. Once the tempeh is cooked, remove it from the steamer and add it to the bowl with the breadcrumbs. Stir in soy sauce or tamari and 1 tablespoon olive oil and mix together. When the tempeh has cooled slightly, use your fingers to mash it into an even paste.
- Shape meatballs: Using your fingers, form the dough into golf ball-sized balls, about 13-14 total, and place on a plate.
- Cooking Meatballs: Heat the remaining 3 tablespoons olive oil in a large non-stick skillet over medium-high heat. Add meatballs and cook, turning occasionally with chopsticks, until lightly browned on all sides, about 5 to 6 minutes. When it starts smoking, reduce the heat to medium.
- Surcharge: Once cooked, you can remove the meatballs from a pan and refrigerate until ready to serve, up to 5 days if desired. Or serve immediately: turn off the heat and add the marinara sauce to the pan (watch out for spitting). Simmer until hot, about 1 minute, then garnish with chopped basil or parsley and serve. Store leftovers without sauce in the refrigerator for 5 days or allow to cool, then freeze in a freezer safe container for up to 3 months.
Remarks
*Meatballs keep well, so we recommend double the recipe and refrigerate or freeze leftovers! Click the 2x button to quickly double amounts.
- Category: main course
- Method: Cook
- Kitchen: vegan
- Diet: vegan
Keywords: Vegan Meatballs, Vegan Meatballs Recipe
