Vegan Swedish Meatballs & Gravy

Introduction

Vegan Swedish Meatballs & Gravy is a delightful plant-based twist on the classic comfort food. This dish captures the rich flavors and textures of traditional Swedish meatballs, using wholesome ingredients that cater to a vegan lifestyle. Perfect for cozy family dinners or gatherings, this recipe is easy to prepare and sure to impress both vegans and non-vegans alike.

In this comprehensive guide, you’ll find detailed measurements, step-by-step instructions, nutritional information, and tips for making the perfect vegan meatballs and gravy.

Ingredients

For the Vegan Meatballs

  • Lentils: 1 cup cooked green or brown lentils (about 1/3 cup dry)
  • Mushrooms: 1 cup finely chopped (cremini or button)
  • Oats: 1/2 cup rolled oats
  • Onion: 1 small onion, finely chopped
  • Garlic: 3 cloves, minced
  • Flaxseed Meal: 2 tablespoons (mixed with 6 tablespoons water, let sit for 5 minutes)
  • Soy Sauce: 2 tablespoons (or tamari for gluten-free)
  • Nutritional Yeast: 2 tablespoons (for a cheesy flavor)
  • Dried Thyme: 1 teaspoon
  • Dried Oregano: 1 teaspoon
  • Salt: 1/2 teaspoon
  • Black Pepper: 1/4 teaspoon
  • Olive Oil: 2 tablespoons (for sautéing)

For the Gravy

  • Vegetable Broth: 2 cups (low-sodium)
  • Coconut Milk: 1/2 cup (for creaminess)
  • Soy Sauce: 1 tablespoon
  • All-Purpose Flour: 2 tablespoons (or gluten-free flour blend)
  • Garlic Powder: 1 teaspoon
  • Onion Powder: 1 teaspoon
  • Black Pepper: 1/2 teaspoon
  • Salt: to taste
  • Fresh Parsley: for garnish (optional)

Preparation Steps

Step 1: Preparing the Vegan Meatballs

  1. Cook Lentils: If you haven’t already, cook lentils according to package instructions until tender. Drain and set aside to cool.
  2. Sauté Vegetables: In a skillet over medium heat, add olive oil. Sauté the chopped onion and garlic for about 3-4 minutes, or until the onion becomes translucent. Add the chopped mushrooms and cook for another 5-7 minutes until they are soft and browned.
  3. Combine Ingredients: In a large mixing bowl, combine the cooked lentils, sautéed mushroom mixture, rolled oats, flaxseed mixture, soy sauce, nutritional yeast, dried thyme, oregano, salt, and pepper. Mix until well combined. If the mixture is too wet, add more oats; if too dry, add a splash of vegetable broth.
  4. Form Meatballs: Using your hands, form the mixture into small meatballs, about 1 inch in diameter. Place them on a parchment-lined baking sheet.
  5. Bake Meatballs: Preheat your oven to 375°F (190°C). Bake the meatballs for 20-25 minutes, turning them halfway through, until they are firm and golden brown.

Step 2: Making the Gravy

  1. Create a Roux: In a medium saucepan, heat a splash of olive oil over medium heat. Whisk in the flour and cook for about 1-2 minutes until lightly browned.
  2. Add Broth: Gradually whisk in the vegetable broth, stirring continuously to avoid lumps.
  3. Add Coconut Milk: Once the mixture is smooth, add the coconut milk, soy sauce, garlic powder, onion powder, black pepper, and salt. Bring the gravy to a simmer and cook for 5-7 minutes, stirring occasionally, until it thickens.

Step 3: Combining Meatballs and Gravy

  1. Combine: Once the meatballs are done baking, add them to the gravy, stirring gently to coat the meatballs.
  2. Simmer: Allow the meatballs to simmer in the gravy for an additional 5-10 minutes, allowing the flavors to meld together.

Step 4: Serving

  1. Serve: Serve the vegan Swedish meatballs over mashed potatoes, noodles, or with crusty bread.
  2. Garnish: Sprinkle fresh parsley on top for a pop of color and added flavor.

Nutritional Information

The following nutritional information is based on a serving size of 4 meatballs with gravy (about 1 cup total):

  • Calories: 250
  • Total Fat: 10g
  • Saturated Fat: 4g
  • Cholesterol: 0mg
  • Sodium: 400mg
  • Total Carbohydrates: 30g
  • Dietary Fiber: 8g
  • Sugars: 2g
  • Protein: 9g

Tips for Success

  1. Customize the Flavor: Feel free to adjust the spices to your liking. Adding a pinch of nutmeg can provide an authentic Swedish flavor.
  2. Use Different Legumes: If you prefer, you can substitute lentils with other legumes like chickpeas or black beans for a different taste and texture.
  3. Make Ahead: The meatballs can be prepared in advance and stored in the refrigerator for up to 3 days. They can also be frozen for longer storage. Just reheat in the gravy when ready to serve.
  4. Pairing Suggestions: For a traditional touch, serve with mashed potatoes or creamy cauliflower mash. A side of lingonberry sauce can also complement the dish beautifully.
  5. Thicker Gravy: For a thicker gravy, simply cook the roux a bit longer or add a slurry of cornstarch and water while the gravy simmers.

Conclusion

Vegan Swedish Meatballs & Gravy are a comforting, flavorful dish that brings the heartiness of traditional Swedish cuisine into a plant-based format. Rich, savory, and satisfying, this recipe is perfect for family dinners, special occasions, or even meal prep for the week ahead.