Vegan Mushroom Meatballs Recipe

These vegan mushroom meatballs are a tasty, plant-based alternative that’s perfect for pasta night, party appetizers, or adding protein to salads. Made with wholesome ingredients like mushrooms, quinoa, and walnuts, they’re both hearty and healthy, delivering rich flavor and great texture without any animal products.

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 (adds a savory, cheesy flavor)
  • 1 tbsp soy sauce (or tamari for gluten-free)
  • 1 tbsp olive oil
  • 1/4 cup chickpea flour (or ground flaxseed for binding)
  • Salt and pepper to taste

Instructions:

  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
  2. Sauté the vegetables: Heat olive oil in a skillet over medium heat. Add the onions, garlic, and mushrooms. Cook until the mushrooms release their moisture and everything softens (about 5-7 minutes).
  3. Combine the mixture: In a large bowl, mix the cooked mushroom mixture with quinoa, chopped walnuts, parsley, nutritional yeast, soy sauce, and chickpea flour. Season with salt and pepper to taste.
  4. Form the meatballs: Scoop out about 1-2 tablespoons of the mixture and roll into balls. Place each meatball onto the prepared baking sheet, leaving space between them.
  5. Bake: Bake for 20-25 minutes, turning halfway through, until golden brown and firm to the touch.
  6. Serve: Enjoy your mushroom meatballs with marinara sauce, over pasta, or as a snack with your favorite dipping sauce!

Nutrition Information (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 type)
  • Sugar: 1g

These meatballs are packed with plant-based protein and fiber, making them a nutritious option that fits a variety of diets. Serve them as a satisfying side or a main course, and enjoy the rich, umami flavors in every bite!

Pro Tip: Add a teaspoon of Italian seasoning or smoked paprika to the mix for extra depth of flavor.