How to make Healthy, Meat-Free Mushroom Meatballs
This recipe for Vegan Mushroom Meatballs is a simple and flavorful plant-based alternative to traditional meatballs. Made with hearty mushrooms, oats, walnuts, and a blend of spices, these gluten-free meatballs are tender, juicy, and packed with savory goodness. Perfect for serving with pasta, in marinara sauce, or as a protein-packed addition to your favorite dishes!
Ingredients
- 2 cups blue oyster mushrooms or mushrooms of choice
- 1 tbsp ground flaxseed + 3 tbsp water flax egg
- 1 tbsp homemade tomato paste
- 1 medium onion diced
- 3 garlic cloves minced
- 1/2 cup roasted walnuts
- 1/2 cup oats
- 2 tbsp nutritional yeast
- 1/2 tsp mushroom salt recipe in my book
- 1 tsp cumin seeds
- 1/2 tsp sumac
- 1/2 tsp ground chipotle pepper or any hot pepper
- 1/2 tsp sweet smoked paprika
- 1/2 tsp dried lemon thyme
Instructions
- Prepare the Flax Egg: In a small bowl, whisk together ground flaxseed and water. Let sit for 5 minutes to thicken.
- Cook the Mushroom Mixture: Heat 2 tbsp olive oil in a large pan over medium heat. Add diced onion and minced garlic; sauté for 1 minute. Add mushrooms and cook until softened (about 7–8 minutes). Stir in tomato paste, thyme, cumin seeds, mushroom salt, sumac, smoked paprika, and ground chipotle pepper. Continue cooking until most of the moisture has evaporated. Remove from heat and set aside to cool.
- Preheat the Oven: Preheat your oven to 350°F (180°C).
- Prepare the Dry Mixture: Add oats and walnuts to a food processor. Pulse until a coarse meal forms (breadcrumb-like texture). Transfer to a large mixing bowl.
- Combine the Ingredients: Add the cooled mushroom mixture to the food processor and pulse until combined but not a paste (bits of mushrooms and onions should still be visible). Transfer the mixture to the bowl with oats and walnuts. Add nutritional yeast, flax egg, and a bit of extra dried lemon thyme. Mix well until a wet but rollable consistency forms. If too wet, add more ground oats, 1 tbsp at a time.
- Shape the Meatballs: Divide the mixture into 15–20 portions (about walnut size). Roll into balls and place on a baking tray lined with parchment paper.
- Bake: Bake the meatballs for 20–22 minutes, rotating the tray halfway through for even cooking.
- To serve: Heat marinara sauce in a saucepan over medium heat. Place as many baked meatballs as needed into the sauce and let them simmer gently for 3–5 minutes. Serve over cooked pasta, on toast, or as a topping for your favorite dish. Garnish with vegan parmesan, freshly ground pepper, and fresh herbs of your choice.
Notes
- Cook Mushrooms Until Dry: Ensure you cook off as much moisture from the mushrooms as possible to avoid a soggy mixture.
- Adjust the Mixture: If the mixture feels too wet, add more oats, 1 tbsp at a time, until rollable.
- Simmer What You Need: You can simmer as many meatballs as needed for a meal or two and store the rest in the fridge or freezer for later.
- Storage:
- Refrigerator: Once cooled, store baked meatballs in an airtight container for 3–4 days.
- Freezer: After cooling, freeze meatballs in an airtight container for up to 1 month. Reheat by simmering in sauce until warmed through.
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Alternate Cooking Methods:
- Pan Fry: Heat oil in a frying pan over medium heat. Add meatballs and cook until browned and heated through.
- Air Fry: Spray the air fryer basket with oil. Place meatballs in the basket and air fry at 400°F (200°C) for 10–12 minutes, shaking halfway through.