Vegan Mushroom Meatballs
Description
These Vegan Mushroom Meatballs are a delicious, hearty, and protein-packed plant-based alternative to traditional meatballs. Made with mushrooms, lentils, and breadcrumbs, they have a savory, umami-rich flavor and a perfect texture. These meatballs pair well with pasta, marinara sauce, or as a protein-packed appetizer. Great for meal prep and freezer-friendly!
Ingredients (Serves 4, Makes ~16 Meatballs)
For the Meatballs:
- 2 cups mushrooms (finely chopped, cremini or button)
- 1 cup cooked lentils (brown or green, drained well)
- ½ cup breadcrumbs (panko or gluten-free)
- ¼ cup ground flaxseed (acts as a binder)
- ¼ cup walnuts (chopped, optional for texture)
- 2 tbsp olive oil (for cooking)
- 2 cloves garlic (minced)
- ½ small onion (finely diced)
- 2 tbsp soy sauce or tamari (for umami)
- 1 tbsp tomato paste
- 1 tsp dried oregano
- 1 tsp smoked paprika
- ½ tsp black pepper
- ½ tsp salt
For Serving (Optional):
- Marinara or tomato sauce
- Spaghetti or zucchini noodles
- Fresh parsley or basil for garnish
Instructions
1. Cook the Vegetables
- Heat 1 tbsp olive oil in a pan over medium heat.
- Add onions and garlic, sauté for 2-3 minutes until fragrant.
- Add mushrooms, soy sauce, and tomato paste, and cook for 5-7 minutes until soft and slightly caramelized.
- Remove from heat and let cool slightly.
2. Blend the Ingredients
- In a food processor, pulse walnuts, lentils, and cooked mushroom mixture until combined (don’t over-blend; keep some texture).
- Transfer to a bowl and mix in breadcrumbs, flaxseed, oregano, smoked paprika, salt, and pepper.
- Let sit for 5-10 minutes to allow the flaxseed to bind.
3. Shape & Bake the Meatballs
- Preheat oven to 375°F (190°C).
- Roll mixture into 1-inch balls and place on a lined baking sheet.
- Brush with remaining olive oil for crispiness.
- Bake for 25-30 minutes, flipping halfway, until golden brown and firm.
4. Serve & Enjoy!
- Serve with marinara sauce and pasta, over rice, or in a sub sandwich.
Notes & Tips
- Make it Gluten-Free: Use gluten-free breadcrumbs and tamari instead of soy sauce.
- Enhance the Flavor: Add nutritional yeast for a cheesy flavor boost.
- Make-Ahead Tip: Prepare and refrigerate the mixture up to 24 hours before baking.
- Freeze for Later: Freeze cooked meatballs for up to 3 months; reheat in the oven at 350°F (175°C) for 15 minutes.
- Pan-Fry Option: Instead of baking, sauté the meatballs in a little oil over medium heat for 3-4 minutes per side.
Servings & Nutritional Info (Per Serving, ~4 Meatballs)
- Calories: ~180
- Protein: ~7g
- Carbohydrates: ~18g
- Fat: ~9g
- Fiber: ~5g
- Sugar: ~2g
(Values depend on specific ingredients used.)
Health Benefits of Vegan Mushroom Meatballs
- High in Fiber & Protein: Lentils and flaxseeds keep you full and support digestion.
- Heart-Healthy Fats: Walnuts provide omega-3s for brain and heart health.
- Low in Saturated Fat: A great plant-based alternative to meat without cholesterol.
- Rich in Antioxidants: Mushrooms boost the immune system and fight inflammation.
- Good for Gut Health: Fiber from lentils and flaxseeds promotes a healthy gut microbiome.
Q&A (Frequently Asked Questions)
Q: Can I use canned lentils?
Yes! Just drain and rinse them well before using.
Q: Can I use a different binder instead of flaxseed?
Yes! Chia seeds or 1 tbsp cornstarch mixed with 2 tbsp water also work.
Q: What’s a good nut-free alternative?
Use sunflower seeds or extra breadcrumbs instead of walnuts.
Q: Can I air-fry these meatballs?
Yes! Air-fry at 375°F (190°C) for 15-18 minutes, shaking halfway.
Q: What sauces pair well with these?
Besides marinara, try vegan gravy, tahini sauce, or chimichurri.
These Vegan Mushroom Meatballs are savory, satisfying, and versatile—perfect for pasta, subs, or grain bowls. Want to try a different variation? Let me know!