Vegan Italian Meatballs
A seitan recipe, these plant-based meatballs have incredible flavor and texture. They're great as a meatless substitute for spaghetti and meatballs, in a meatball sandwich, tossed into soups, or used as a pizza topping. Thank you to Sam Turnbull at It Doesn't Taste Like Chicken for this amazing recipe!
Ingredients
- ⅓ 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 in the steamer basket as you finish them. You should end up with about 20 meatballs.
- Next, add a few inches of water to the steamer pot (which could be 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 steamer basket with meatballs, cover and steam for 30-45 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, 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.
Nutrition Facts
Vegan Italian Meatballs
Amount per Serving
Calories
73
% Daily Value*
Fat
2
g
3
%
Saturated Fat
0.3
g
2
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
0.4
g
Sodium
91
mg
4
%
Potassium
146
mg
4
%
Carbohydrates
5
g
2
%
Fiber
2
g
8
%
Sugar
0.3
g
0
%
Protein
8
g
16
%
Vitamin A
31
IU
1
%
Vitamin C
2
mg
2
%
Calcium
35
mg
4
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.