How to Serve Vegan Meatball:
How to Make Vegan Italian Meatballs
How to make easy vegan Italian meatballs from scratch with cannellini beans, mashed potatoes and wheat gluten.
Ingredients
- 1 cup mashed potatoes -salted only
- 1/2 cup cannellini beans -cooked & mashed
- 2 tbsp liquid aminos (or soy sauce)
- 1/2 cup veggie stock
- 1 cup vital wheat gluten
- 2 tsp onion powder
- 2 tsp smoke paprika
- 2 tbsp vegan Parmesan cheese
- 3/4 tsp sea salt -or to taste
- 1/2 small onion -grated
- 6 cloves garlic -grated
- 2 tbsp dry oregano
- 1/3 cup Italian parsley -chopped
- 1/2 tsp fennel seeds -finely chopped
- 4 tbsp hemp hearts (optional)
- 1 pinch freshly cracked black pepper -to taste
For the Subs
- 1 batch Marinara Sauce
- 4 whole wheat buns
- 2 cups baby arugula
- 1/2 lemon
- 1 clove garlic -whole
- 3 tbsp basil leaves (for garnish)
- 4 tbsp vegan walnut parmesan (for serving)
Instructions
Preheat oven to 400F”.
In a large mixing bowl combine the mashed potatoes, beans, wheat gluten, liquid aminos, veggie stock, grated onion and garlic, hemp, parsley and all the spices. Use your hands to mix everything well until combined and a dough like texture is achieved.
Lightly oil your hands with some olive oil, tear small pieces from the dough and form them into golf size balls. Place them on a large parchment lined rimmed cookie sheet without touching each other.
Bake the vegan meatballs on a parchment lined baking sheet for 15 minutes. Use a pair of kitchen tongues and flip the balls carefully and bake another 15 minutes.
Meanwhile heat up the Marinara sauce. Transfer the balls to the simmering sauce and cook for a couple of minutes until warmed through.
Grill or toast the sub buns to your liking and use the garlic clove to rub the inside of each bun. Spoon some of the sauce on the bottom and add a slice of your favorite vegan cheese.
Toss the arugula with a squeeze of lemon juice and a pinch of sea salt then place some inside each sub. Top with three vegan meatballs, more sauce and a good sprinkling of this walnut parmesan cheese and extra hemp seeds.
Read More:
Chickpea Meatballs
Veggie Pasta Salad
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Hi,
I cannot get wheat gluten where I live. Can I leave it out?
Thanks.
Hi Cheryl, in this recipe the wheat gluten is essential as it binds everything together and give it the meaty texture we are after. I would suggest maybe making the chickpea meatballs instead that uses flax as a binder. Hope this helps: https://veggiesociety.com/vegan-chickpea-meatballs-recipe/
These turned out really good, I used plain breadcrumbs instead of hemp and added some chopped basil. A keeper but yes you must make the Italian sauce with these.