Vegan Mushroom Meatballs

These Vegan Mushroom Meatballs are a flavorful, hearty, and satisfying alternative to classic meatballs, packed with rich umami flavor from mushrooms. They’re a fantastic option for both vegans and non-vegans looking to add more plant-based meals to their diets. This recipe uses wholesome ingredients like mushrooms, lentils, and breadcrumbs to create a meatball with a tender interior and a crispy, golden exterior. They’re versatile enough to be served with pasta, in sandwiches, or as an appetizer with your favorite dipping sauce.

Ingredients

For the Mushroom Meatballs:

  • 2 cups cremini or button mushrooms, finely chopped
  • 1 cup cooked lentils (brown or green), drained and mashed
  • 1 small onion, finely diced
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil, plus more for frying
  • 1 tablespoon soy sauce or tamari (for gluten-free)
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • ½ teaspoon ground black pepper
  • ½ teaspoon salt (adjust to taste)
  • 1 cup breadcrumbs (use gluten-free breadcrumbs if needed)
  • 2 tablespoons nutritional yeast (optional, for added umami flavor)
  • 2 tablespoons ground flaxseed mixed with 6 tablespoons water (flax egg)
  • Fresh parsley, chopped (for garnish)

For the Sauce:

  • 1 ½ cups marinara sauce (store-bought or homemade)
  • 1 tablespoon balsamic vinegar (optional, for depth of flavor)

Instructions

Step 1: Prepare the Flax Egg

  1. In a small bowl, mix the ground flaxseed with water. Stir well and let the mixture sit for 10 minutes until it forms a gel-like consistency. This will act as the binding agent in the meatballs, similar to how eggs would be used in traditional meatballs.

Step 2: Sauté the Vegetables

  1. Heat 1 tablespoon of olive oil in a large skillet over medium heat.
  2. Add the diced onion and garlic to the skillet and cook for 2-3 minutes until softened and fragrant.
  3. Add the finely chopped mushrooms to the skillet and cook for about 5-7 minutes, stirring occasionally, until the mushrooms release their moisture and begin to brown.
  4. Stir in the soy sauce, smoked paprika, oregano, salt, and pepper. Cook for another 2 minutes, allowing the flavors to meld together. Remove from heat and let the mixture cool slightly.

Step 3: Combine the Ingredients

  1. In a large mixing bowl, combine the cooked lentils and the mushroom mixture. Use a fork or potato masher to mash the lentils slightly, leaving some texture for the meatballs.
  2. Add the breadcrumbs, nutritional yeast (if using), and the flax egg to the bowl. Mix everything together until a sticky, moldable dough forms. If the mixture feels too wet, add a bit more breadcrumbs. If it feels too dry, add a tablespoon of water or vegetable broth.
  3. Taste the mixture and adjust seasoning if necessary.

Step 4: Shape the Meatballs

  1. Using your hands, form the mixture into small meatballs, about 1 ½ inches in diameter. You should end up with around 16-18 meatballs, depending on the size.
  2. Place the meatballs on a parchment-lined baking sheet and refrigerate for 20-30 minutes to firm up. This step helps the meatballs hold their shape during cooking.

Step 5: Cook the Meatballs

  1. Heat 2-3 tablespoons of olive oil in a large skillet over medium heat.
  2. Fry the meatballs in batches, being careful not to overcrowd the pan. Cook for about 3-4 minutes on each side until they are golden brown and crispy on the outside. Transfer the cooked meatballs to a plate lined with paper towels to drain any excess oil.Alternative Cooking Method: You can also bake the meatballs for a healthier option. Preheat your oven to 375°F (190°C) and bake the meatballs on a parchment-lined baking sheet for 25-30 minutes, flipping halfway through, until they are golden brown.

Step 6: Prepare the Sauce

  1. In a small saucepan, heat the marinara sauce over medium heat. Stir in the balsamic vinegar for added depth and richness, and let the sauce simmer for 5-10 minutes.

Step 7: Serve

  1. Transfer the fried or baked meatballs to the saucepan with marinara sauce. Gently toss the meatballs in the sauce to coat them evenly.
  2. Garnish with freshly chopped parsley and serve immediately with your favorite side dishes like pasta, rice, or crusty bread.

Nutrition Information (Per Serving, based on 4 servings):

  • Calories: 280 kcal
  • Fat: 12g
    • Saturated Fat: 2g
  • Carbohydrates: 33g
    • Fiber: 8g
    • Sugars: 6g
  • Protein: 11g
  • Sodium: 680mg