Serve these delicious meatballs in your favorite marinara, sauce, or gravy – delicious over pasta, rice, zoodles, mashed potatoes, or subs.
My husband and I enjoy eating meatballs in a variety of ways; though none of these meals contain any actual meat. I keep a package of Aldi’s Earth Grown vegan meatless meatballs in the freezer for a quick and easy meal when I’m short on time. But when I have the time, I like to make my own plant-based meatballs.
So here’s my disclaimer: despite what the name implies, these meatballs do not contain any meat whatsoever. Instead they contain loads of plant-based goodness. I just don’t know what else to call them to convey what they are.
So let’s talk about the name for just a sec. Why are these called meatballs if they don’t contain any meat??? Great question! Though, I’m not sure you’ll appreciate my answer. Over the last couple of years, I am sometimes asked why plant-based or vegan foods sometimes use animal product names. From chicken to meat to pork to egg, we sometimes use these terms even though the foods don’t contain any of the animal products they’re associated with.
In fact, there’s quite a bit of discussion about this very topic – and sometimes people get a little passionate about it. But I found a really great post about it on One Green Planet, if you’re interested. She fully explains the rationale behind made up names and real versus fake, and more.
I think part of it has to do with the fact that many of us grew up eating animal products; so when we attempt to recreate that dish with plant-based ingredients, how else do we describe what it is if not by what we’ve always called it? As an example, if I make My Favorite Veggie Burger, it’s a delicious burger – regardless of the ingredients in said burger. And because that’s what the burger is to me, that is what I call it. And I think most people accept this thought process and the use of the word burger in a generic food sense.
But what about a tasty stir fry using Butler soy curls? I call it Sweet and Sour Orange Chikn and Vegetable Stir Fry. That way, you get an idea of what I’m talking about when you read the recipe title – you know the end result should look like a stir fry with some sort of chicken substitute – that’s why chikn is missing a few letters…. but this can be uncomfortable, misunderstood, or even controversial – with vegans and omnivores alike. Again, if this intrigues you, check out the post on Drovers.
But for me, it’s super helpful to use the original names for recipes even if it doesn’t contain the associated ingredient. It also makes it easier to google when you’re looking for a particular recipe.
The same goes for these Plant-based meatballs – they contain zero meat. I could call them rice, bean, oat, flax, walnut, mushroom, and veggie balls, savory balls, or meatless balls…. but none of these terms truly describe what this recipe represents. And some of these names may have a quirky connotation or even be trademarked. Remember those Earth Grown Vegan Meatless Meatballs in my freezer? There are a few different vegan brands available for purchase and I don’t want to infringe on word uses, trademarks, or the like. I’m just trying to share delicious plant-based recipes that you can reproduce easily for yourself.
Besides, you definitely wouldn’t find this Plant-based Meatballs recipe if you tried googling rice, bean, oat, flax, walnut, mushroom, and veggie balls. Okay, maybe you would – google is pretty smart – but how would you know that they exist or what they consist of if you haven’t seen the recipe or post before???
Rather, when you read Plant-based Meatballs in this heading, you can expect to use these in any recipe you would use meatballs in. It makes sense to me and is commonly acceptable in the vegan and plant-based communities. It also makes it easier to find when you google plant-based meatballs or search for plant-based meatballs in Pinterest. Regardless, I hope these delicious Plant-based Meatballs come up in your query. Though it’s tough since this blog is fairly new and doesn’t get a whole lot of traffic – healthy plant-based foods are a niche market.
So let’s talk abut these meatballs. They’re made with loads of plant-based protein, fiber, and nutrients. Made with black beans, brown rice, zucchini, onions, mushrooms, walnuts, flaxseed, and oats, these are nutrient-dense meatballs worthy of loads of healthful praise!!
It should go without saying, I love these Plant-based Meatballs. They’re sturdy, healthy, and delicious. And when I say these munchkins are sturdy, they don’t fall apart easily and hold up in a savory sauce. They’re quintessential in a homemade marinara sauce and incredible served over pasta, zucchini noodles, and spaghetti squash. Feel free to sprinkle some vegan parmesan shreds or Vegan Mozzarella shreds over top. This is the stuff Italian plant-based dreams are made of.
But that’s not all. These Plant-based Meatballs are quite versatile – just like any other meatball. They are incredibly satisfying nestled in a soft Submarine Sandwich Roll with marinara and Vegan Mozzarella shredded on top to create a tasty meatball sub. You could also serve them in a mouthwatering barbecue sauce for a quick and tasty party appetizer.
They could also be served in a soup; though I wouldn’t recommend adding these tasty morsels more than thirty minutes before serving. They may start disintegrating if they sit in too much liquid for too long. But I don’t know this for certain….
These munchkins are also phenomenal in a Savory Mushroom Sauce served over pasta, rice, or potatoes. The recipe for this delectable comfort dish will be available soon. The sauce features fresh rosemary and thyme and is truly lick-the-bowl worthy.
I hope you enjoy these Plant-based Meatballs as much as we do. Please leave a comment, rate it, and tag a picture #pebblesandtoast on Instagram! I’d love to see your results. Enjoy!!
Ingredients
- 2 Tbsp flax meal
- 4 Tbsp very hot water
- ½ cup raw walnuts*
- 1 cup mushrooms, diced (3 ounces)
- 1 onion, chopped (1 cup)
- 1 medium zucchini, chopped (1 cup)
- 2 Tbsp minced garlic (5-6 cloves)
- 1 cup cooked brown rice
- 1½ cups cooked beans, rinsed** (1 can)
- 2 Tbsp tomato paste
- 1 Tbsp Worcestershire Sauce***
- 1 cup rolled oats (or panko bread crumbs)****
- 1 tsp fennel seed
- 3 Tbsp nutritional yeast
- 1 Tbsp Italian seasoning
- ½ tsp crushed red pepper flakes
- Salt and pepper to taste (optional)
Instructions
- Stir the flax meal and very hot water together. Set aside.
- Using the “s” blade in a food processor, pulse the nuts until fine. Place in a large bowl and set aside.
- Add the mushrooms, vegetables, and garlic to the food processor and pulse until finely diced, almost pureed. Sauté the mixture in a large skillet on medium heat until almost dry. Turn off the heat and allow to cool slightly.
- Meanwhile, pulse the oats and seasonings until very fine. Add to the bowl with the nuts.
- Process the rice until it resembles couscous or quinoa. Add to the bowl with the nuts and oats.
- Process the bean mixture, flax meal paste , tomato paste, Worcestershire sauce, and cooled vegetable mixture; pulse a few times to fully incorporate. Add to the bowl with the nuts, oats, and rice.
- With a large spoon or your hands, combine the nuts, oats, rice, and beans mixture until just incorporated, but not too much.
- Preheat the oven to 375° F.
- Form the dough into 1-inch round balls and place on a lined baking sheet. I use a tablespoon measuring spoon, level it off, and shape into a ball. This ensures the meatballs are uniform in size and makes about 45 tablespoon-size meatballs.
- Bake for 20-30 minutes, until cooked and firm to touch. The time in the oven will depend greatly on how dry the dough is and how small or large the meatball is. Like falafel, if you overcook these meatballs, they will be too dry.
- Cool at least 15 minutes before adding to a sauce or cool completely before storing or freezing.
- Serve in marinara, alfredo, mushroom sauce, or barbecue sauce; then serve over pasta, rice, on subs, bowls, etc.
Notes
- * You can use any kind of nut; but walnuts are softer, have a neutral flavor, and firm texture.
- ** I use black beans, but you can use any kind of bean you have on hand. I soaked them overnight, cooked for 7 minutes in the Instant Pot, drained and rinsed with water.
- *** Many Worcestershire sauces contain anchovies and are not vegan. Lord Sandy’s makes a vegetarian Worcestershire sauce.
- **** These Plant-based Meatballs are naturally gluten-free. Check that the oats or panko breadcrumbs you use are certified gluten-free before purchasing or using.
- These Plant-based Meatballs freeze well. Simply thaw and reheat in warm sauce for 10 minutes.
- This recipe is a great way to use leftover rice and beans.
- These Plant-based Meatballs are fairly sturdy; but should not simmer in sauces for too long to avoid breaking apart.
Plant-based Meatballs
Equipment
- food processor
- oven
Ingredients
- 2 Tbsp flax meal
- 4 Tbsp very hot water
- ½ cup raw walnuts*
- 1 cup mushrooms diced (3 ounces)
- 1 onion chopped (1 cup)
- 1 medium zucchini chopped (1 cup)
- 2 Tbsp minced garlic 5-6 cloves
- 1 cup cooked brown rice
- 1½ cups cooked beans** 1 can
- 2 Tbsp tomato paste
- 1 Tbsp Worcestershire Sauce***
- 1 cup rolled oats**** or panko bread crumbs****
- 1 tsp fennel seed crushed
- 3 Tbsp nutritional yeast
- 1 Tbsp Italian seasoning
- ½ tsp crushed red pepper flakes
- Salt and pepper to taste optional
Instructions
- Stir the flax meal and very hot water together. Set aside.
- Using the “s” blade in a food processor, pulse the nuts until fine. Place in a large bowl; set aside.
- Add the mushrooms, vegetables, and garlic to the food processor and pulse until very finely diced, almost pureed. Sauté the mixture in a large skillet on medium heat until almost dry. Turn off the heat and allow to cool slightly.
- Meanwhile, pulse the oats and seasonings until very fine. Add to the bwol with the nuts.
- Process the rice until it resembles couscous or quinoa. Add to the bowl.
- Process the beans, wet flaxseed, tomato paste, and Worcestershire sauce until almost smooth. Add the cooled vegetable mixture and pulse a few times to incorporate. Add to the bowl.
- Combine thoroughly.
- Preheat the oven to 375° F.
- Form the dough into 1-inch round balls and place on a lined baking sheet. I place some dough into a tablespoon measuring spoon, level it off, and shape into a bowl. This ensures the meatballs are uniform in size. (This made 45 tablespoon-size meatballs.)
- Bake for 20-30 minutes, until cooked and firm to touch. The time in the oven will depend greatly on how dry the dough is and how small or large the meatball is.
- Cool at least 15 minutes before adding to a sauce or completely before storing or freezing.
- Serve in marinara, alfredo, or mushroom sauce, and over pasta, rice, on subs, bowls, etc.