This vegan meatballs recipe is easy to put together, full of protein, and packed with flavor! A perfect go-to plant based dinner.
Here’s a go-to when you need a plant based dinner that’s protein-packed: this Vegan Meatballs recipe! Now, there are two problems with most vegan meatballs recipes. Vegan meatballs take a long time to make, and many recipes don’t have much protein (so you’re hungry an hour later). This vegan meatballs recipe solves both problems. This recipe takes under 30 minutes to make, and it’s packed with protein! Even better: the flavor is outstanding.
The secret to the best vegan meatballs
Ok, you might need to use a new-to-you ingredient for this one. But we promise: this will revolutionize your vegan meatballs game! The key? Tempeh. Here are the particulars on this powerhouse ingredient:
- Tempeh is a compressed cake of whole soybeans. It can include seeds like millet or grains like rice, wheat, or barley (most brands are gluten-free). It has a nuttier flavor and firmer texture than tofu. Read more about Tempeh vs Tofu here!
- Tempeh is protein packed. One serving has a whopping 20 grams protein! That’s double the protein in one serving tofu.
- Wait, are soy products healthy? Soy products in moderation are part of a healthy diet! Per to the Harvard School of Nutrition, soy is a nutrient-dense source of protein that can safely be consumed several times a week.
Consider a double recipe!
Before you start, think about whether you’d like to make a single or double recipe for these vegan meatballs. Here’s what to know:
- This recipe makes 14 meatballs, about 2 to 3 servings. They’re easy to cook in one skillet and feed a family like ours (2 adults and 1 preschooler).
- Consider doubling the recipe, because they save well! They hold up very well refrigerated or frozen (without sauce). Instant lunch or dinner!
- You’ll need a very large skillet for a double recipe. Use the biggest you have to cook them!
- Use the 2x button in the recipe below. You likely won’t need the full quantity of olive oil: you can likely cook the meatballs in less than 6 tablespoons (start with ¼ cup).
Important: steam the tempeh first
The cardinal rule when using tempeh in recipes: it tastes bitter raw. While it’s completely safe to eat raw, you’ll want to cook it to remove that flavor.
- Steam the tempeh for just 10 minutes. It gets just the right moistness to the tempeh and removes the bitter flavor.
- Steaming doesn’t make the recipe take any longer, because you can prep everything while the tempeh steams.
- You’ll need a steamer basket for this recipe. Don’t have one? Here are a few ways to steam without a steamer.
Tips for cooking vegan meatballs
Once you’ve got your tempeh steamed, you’ll simply mix the dough together with breadcrumbs and spices. When you cook them, here’s the main thing to note: use chopsticks to turn them! It’s hard to use a spatula to flip the balls so they get golden on each side. Chopsticks make it much easier! Of course, you can use whatever method you like. Just try to get each side lightly browned!
Italian breadcrumbs, and how to make them gluten free
Italian breadcrumbs are an important component to these vegan meatballs. It gives them just the right texture so they don’t fall apart. If you eat gluten-free, we’ve got some ideas. Here’s what to know:
- Italian breadcrumbs are breadcrumbs mixed with herbs and salt.
- Can’t find Italian style? Mix ½ cup plain breadcrumbs with ⅛ teaspoon kosher salt and ½ tablespoon Italian seasoning (or 1 teaspoon dried oregano and ¼ teaspoon each dried basil and thyme).
- Try gluten-free panko or homemade. For gluten-free, it’s easy to find gluten-free breadcrumbs these days online or at your grocery. Or use gluten-free bread or crackers to make homemade breadcrumbs, then add the seasonings above.
Make ahead and storage info
This vegan meatballs recipe is genius not only because it tastes great and has lots of protein. These also hold up very well! Here’s what to note about texture:
- Store leftovers refrigerated for up to 5 days. Don’t store them with sauce, or they will get mushy.
- Freeze leftovers after you allow them to cool. They’ll hold up in a freezer-safe container for up to 3 months.
Ways to serve vegan meatballs
Once you’ve made your beautiful vegan meatballs…how to serve ’em? We’ve got ideas.
- Add your favorite marinara sauce. This is when we spring for storebought: there are lots of great organic brands.
- Serve with pasta. Pile those meatballs onto a pot of spaghetti!
- Try a teriyaki sauce like this homemade teriyaki for more of a sticky meatballs vibe.
- Add healthy veggies like pan fried broccoli or easy green beans.
- Serve with a salad like goat cheese salad with arugula.
More vegan dinner recipes
There are lots of more vegan dinner recipes like this one! Here are a few more favorites to try:
- Try our Quick Vegan Curry, a colorful healthy quick dinner
- Opt for a Vegan Taco Salad
- Mix up a Cauliflower Stir Fry
- Throw together Easy Tofu Tacos
This vegan meatballs recipe is…
Vegetarian, vegan, plant-based, dairy-free. For gluten-free, use gluten-free breadcrumbs or see the section above.
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Easy Vegan Meatballs
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Prep Time: 15 minutes -
Cook Time: 15 minutes
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Total Time: 30 minutes
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Yield: 14 meatballs (2 large or 3 modest) - Diet: Vegan
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This vegan meatballs recipe is easy to put together, full of protein, and packed with flavor! A perfect go-to plant based dinner.
Ingredients
- 8 ounces tempeh*, finely chopped
- ¼ cup minced white onion
- 2 cloves garlic, minced
- ½ cup Italian breadcrumbs
- ½ teaspoon fennel seeds
- 2 teaspoons dried oregano
- 1 ½ tablespoons soy sauce or tamari
- ¼ cup olive oil, divided*
- ½ teaspoon kosher salt
- Fresh ground black pepper
- 2 to 3 cups favorite marinara sauce
Instructions
- Steam the tempeh: Place 1 ½ cups water into a saucepan with a steamer basket: the water surface should be right under the basket. Bring the water to a boil. Chop the tempeh into small pieces. Once boiling, add it to the steamer basket and steam it for 10 minutes while you prep the remaining ingredients.
- Mix the meatballs: Mince the white onion. Mince the garlic. Add them to a medium bowl 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 the soy sauce or tamari and 1 tablespoon of the olive oil and mix. Once the tempeh cools slightly, use your fingers to mash it together into a uniform dough.
- Form the meatballs: Use your fingers to form the dough into golf-ball sized balls, about 13 to 14 total, placing them on a plate.
- Cook the meatballs: Heat the remaining 3 tablespoons olive oil in a non-stick large skillet over medium high heat. Add the meatballs and cook, turning them occasionally with chopsticks, until lightly browned on all sides, about 5 to 6 minutes. Reduce the heat to medium if it starts to smoke.
- Serve: Once cooked, you can remove the meatballs from a pan and refrigerate up to 5 days until serving if you’d like. Or serve immediately: turn off the heat and add the marinara sauce to the pan (beware of spitting). Simmer for about 1 minute until warm, then top with chopped basil or parsley and serve. Store leftovers refrigerated without sauce for 5 days, or allow to cool then freeze in a freezer-safe container for up to 3 months.
Notes
*The meatballs save well, so we recommend making a double recipe and refrigerating or freezing leftovers! Click the 2x button for quick doubled quantities.
Category: Main Dish
Method: Stovetop
Cuisine: Vegan
Keywords: Vegan meatballs, vegan meatballs recipe
A Couple Cooks - Recipes worth repeating.
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