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If you’re looking for a plant-based substitute for your next round of Italian meatballs, we’ve got you covered! This seitan version is the best we’ve tried.
In fact, they’re so good, we’ve made them at least four times, using them in traditional spaghetti and meatballs, in soups, and to top pizza. Hubby gives them high praise, which is our equivalent of a Michelin star.
What makes them so good are two things: texture and flavor. The texture comes from the seitan dough. The flavor comes from lots of things, but the oil-packed sun dried tomatoes are key. They add richness and a depth of flavor that is really, really good.
About Seitan
Now, for those who aren’t familiar with seitan, or maybe you’re afraid of it, fear not. This seitan is quick to make and easy to work with. The trick is being sure to steam the meatballs until they are firm – however long that takes. Proper steaming is what gives the meatballs the right texture. If they’re not steamed long enough, they’ll be soft, doughy, and falling apart. Not good.
To get started, you’ll need vital wheat gluten flour. It’s the basis for all seitans and there is no substitute for it. (I use Anthony’s Vital Wheat Gluten, but also like Bob’s Red Mill.) If you are on a gluten-free diet, you’ll have to skip this recipe – sorry!
Equipment Needs
Of course, you’ll need all the other ingredients, too, but the vital wheat gluten flour may be something you don’t have on hand or you need to order (like I do). A food processor and a steamer pot is also necessary. (You can DIY a steamer with a large pot and a colander or other steamer basket, if needed.)
Ingredient Checklist
In addition to the gluten flour, cooked lentils and walnuts give the meatball structure. Joining those yummy sun dried tomatoes are soy sauce, nutritional yeast, onion powder, garlic powder, and freshly cracked black pepper.
Cooking Summary
After making a paste in your food processor with the sun dried tomatoes and walnuts, add in all the remaining ingredients and pulse till you get a crumbly dough. Then you just tear walnut-sized chunks off, roll them into a ball, and either set them on a platter or right into your steamer basket. (I just put them right into the steamer basket – no need to dirty up another dish.)
When they’re all prepped, the steaming begins. We typically end up steaming them for around 45 minutes to get them fully cooked. They’re done when they’re firm like a traditional cooked meatball. If they’re soft, they’re not ready, so keep on steaming!
Once the steaming is done, treat them like a raw meatball and pan fry them in little oil to get a nice crisp on the outside.
Then use them however you like. They’re a good source of protein and lower in fat than meatballs made with beef, pork, or poultry. Yay!
Vegan Italian Meatballs
Ingredients
- â…“ cup oil-packed sun-dried tomatoes
- ½ cup walnuts
- 1¼ cup vital wheat gluten see Notes
- 1 cup cooked lentils canned are great
- 6 tbsp. water
- 2 tbsp. soy sauce
- 2 tbsp. nutritional yeast
- 1 tbsp. dried basil
- 1½ tsp. onion powder
- 1 tsp. garlic powder
- ½ tsp. black pepper
Instructions
- Add the sun-dried tomatoes and walnuts to a food processor and pulse into a paste-like texture. Add the remaining ingredients and process until a crumbly dough forms, stopping to scrape down the sides, as needed.
- Once your dough is formed, pinch off walnut-sized pieces and roll them into a ball. Place the meatballs on a platter as you finish them. You should end up with about 20 meatballs.
- Next, add a few inches of water to a bamboo steamer or a large pot with a steamer basket insert and bring to a boil. Once the water begins to boil, add the meatballs to the steamer basket, cover and steam for 25-45 minutes, or until firm (see Notes). To ensure even cooking, turn the meatballs halfway through cooking. The meatballs will expand a bit when they steam.
- Once your meatballs are done steaming, you can use them right away, store them in the refrigerator for up to five days, or freeze them for later use.
- When you’re ready to use them, just treat them like they are raw meatballs and pan-fry them before serving. Add a tablespoon of olive oil to a skillet over medium-high heat. Add the meatballs and fry a couple of minutes per side, turning as needed until they’re heated through and have a nice crust on the outside.
Notes
- There are no substitutes for the vital wheat gluten flour in this recipe. It is the basis of all seitan recipes and is what gives the dish its meat-like texture.
- The original recipe calls for 25 minutes of steaming, but each time we make the meatballs, it takes 45 minutes to steam them completely. The amount of time can be due to a variety of factors, including how crowded your steamer basket is (i.e. if you’re meatballs are stacked up on each other, it will take longer to steam them completely). The best test for doneness is the firmness of the meatball. It should feel firm like a regular, cooked meatball. If it’s soft and feels like it will fall apart, it needs more time.