Vegan Meatballs

Vegan Meatballs.jpg

By the Gracious Vegan

I found this on the internet a couple years ago but am unable to find it again. I've tweaked it a bit. There are lots of plant-based meatball recipes out there. The beauty of this one is the texture: with rice, lentils, and vital wheat gluten, the meatballs are sturdy rather than soggy, but they stay moist as well, and they cohere. The vegetables and spices combine for a complex flavor. These work very well for spaghetti and meatballs. Pair them with your favorite marinara sauce. 

Makes 16 medium-size meatballs

Preheat oven to 350 degrees.

Start by water-sauteing or microwaving the green and red peppers and onions iuntil onions are transparent. Then set aside.

  • 1/2 medium green pepper, chopped
  • 1/2 medium red pepper, chopped
  • 1/2 medium white onion, chopped

In a food processor place the rest of the meatball ingredients and pulse a few times until well combined. Pour into a mixing bowl and place the cooked onions and peppers in this mixture and mix it together with your hands for a few minutes. This helps work the gluten.

  • 1 + 1/2 cups cooked brown rice
  • 1/2 cup old fashioned oats
  • 1/4 cup vital wheat gluten
  • 1/4 cup cooked, drained lentils
  • 3 Tablespoons brown rice, whole wheat, or all-purpose flour
  • 2 Tablespoons soy sauce or tamari
  • 1 Tablespoon unprepared Ener-g Egg Replacer
  • 1/2 Tablespoon black strap molasses
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon onion powder
  • 1/2 teaspoon lemon pepper seasoning
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon chipotle chili powder
  • 1/2 teaspoon liquid smoke
  • 1/8 teaspoon all spice

Spray a cookie sheet with nonstick cooking spray or oil. Measure out each meatball (makes about 16) and roll with wet hands. Place on cookie sheet, place in oven and cook, covered loosely with aluminum foil, for 12 minutes.

Turn them over and cook for another 12 to 15 minutes with the foil still covering them. They are done when they are sturdy to the touch and browned. 

Timing: About an hour

Nutrition: Whole-food unprocessed

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