If you’re looking for a flavorful, plant-based alternative to traditional meatballs, this recipe is perfect for you. These Vegan Mushroom Meatballs are made with wholesome ingredients like mushrooms, quinoa, and walnuts, offering a hearty texture and a rich umami flavor. They’re versatile and can be enjoyed with pasta, as an appetizer, or as a protein-packed addition to salads.
Ingredients:
1 cup mushrooms, finely chopped
1/2 cup cooked quinoa (or substitute with breadcrumbs for a firmer texture)
1/4 cup walnuts, finely chopped
1/4 cup onion, finely diced
2 cloves garlic, minced
1/4 cup fresh parsley, chopped
2 tbsp nutritional yeast (for a savory, cheesy flavor)
1 tbsp soy sauce (or tamari for a gluten-free option)
1 tbsp olive oil
1/4 cup chickpea flour (or ground flaxseed as a binder)
Salt and pepper to taste
Instructions:
1. Preheat the Oven: Set your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Sauté the Vegetables: Heat olive oil in a skillet over medium heat. Add onions, garlic, and mushrooms, cooking for 5-7 minutes until softened and the mushrooms release their moisture.
3. Mix the Ingredients: In a large bowl, combine the sautéed mixture with cooked quinoa, walnuts, parsley, nutritional yeast, soy sauce, and chickpea flour. Season with salt and pepper. Mix thoroughly.
4. Shape the Meatballs: Scoop 1-2 tablespoons of the mixture and roll into balls. Place them on the baking sheet, leaving space between each one.
5. Bake: Bake for 20-25 minutes, flipping halfway through, until golden brown and firm.
6. Serve: Enjoy with marinara sauce over pasta, or serve as a snack with your favorite dip.
Nutrition (per serving, approx. 3 meatballs)
Calories: 90
Protein: 3g
Carbohydrates: 8g
Fiber: 2g
Fat: 5g
Saturated Fat: 0.5g
Sodium: 100mg (varies with soy sauce)
Sugar: 1g
These mushroom meatballs are nutritious and packed with plant-based protein and fiber. Whether served as a main dish or a snack, they’re a satisfying, healthy alternative to meat-based options. Enjoy!