If you are considering adopting a healthier lifestyle by making changes such as adapting a plant-based diet, you may be on the hunt for some new mindful recipes the whole family can enjoy together. An all-time family dinner favorite is spaghetti and meatballs. Although traditional meatballs are delicious, try something new like a plant-based meatball, and what better day to try them than March 9th, National Meatball Day? Now that’s a delicious and fun food holiday we can get behind! Grab your apron and chef’s hat and read up on some tips on how to make a homemade batch of plant-based meatballs.
Meat Substitutes for Plant-Based Meatballs
You may be wondering, what can I even use to make plant-based meatballs? A variety of whole food ingredients, like beans, legumes, and mushrooms, all make great plant-based ingredients for meatballs. You can also use foods like grains, tempeh, or tofu. Photo credit fermate. Here are some great plant-based examples to add to your grocery list:
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Beans and legumes like black beans, cannellini (white beans), chickpeas, kidney beans, lentils, and red beans. These popular choices are often mashed or pulsed in a food processor to create a base texture for plant-based meatballs.
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Grains like brown rice, couscous, oats, and quinoa, combined with other ingredients like garlic, onion, tomato paste, and seasonings, make for a tasty meatball combination.
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Mushrooms. When mushrooms are chopped or sautéed, they provide a savory flavor and meaty texture to meatless meatballs.
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Tempeh or tofu. Crumbled tempeh or firm tofu can serve as a high-protein base for a plate of plant-based meatballs.
Pick a Binding Agent
Unfortunately, one downside of plant-based meatballs is that they lack the natural binding properties that are found in animal-based protein sources. This means you will need to pick a natural binding agent to keep the plant-based meatballs from falling apart. Some binding elements include breadcrumbs, panko bread crumbs, or rolled oats. These can help absorb any moisture in your plant-based meatballs and bind the entire mixture together.
You can also make a chia seed egg or a flaxseed egg. When chia seeds or ground flaxseeds are combined with water, they become gelatinous and act as an “egg-cellent” egg substitute. How do you make a chia seed egg? Simply combine one tablespoon of chia seeds (ground or whole) with three tablespoons of water (room temperature or warm). Stir gently with a fork and let the mixture sit for 5-15 minutes until you have a gel-like substance. A chia egg is ready to be added to your plant-based meatball recipe as a 1:1 substitute for a regular egg. Other binder options include mashed potatoes, nut butter, or tomato paste depending on your recipe. Photo credit OKrasyuk
Add Flavor Enhancers
Meatballs would not be meatballs without additional ingredients to enhance their flavor. A great option is aromatics like garlic and onion, which offer a fountain of flavor and are the foundation of Italian cooking. Seasonings like Italian seasoning blends and fennel seeds can add flavor to your recipe as well. Fennel seeds tend to add a sweeter flavor, so make sure you enjoy its flavor profile before using.
If you prefer something a little more basic, keep it simple with a dash of salt and pepper. For something more savory, include a “cheesy” ingredient like nutritional yeast. Finally, add a splash of sauce. Soy sauce and tamari sauce lend an irresistible umami flavor, while tomato paste and Vegan Worcestershire sauce give plant-based meatballs a deeper depth of flavor. Photo credit Vladimir Mironov
Plant-Based Meatball Recipes
If you need some recipe inspiration try these plant-based meatball recipes:
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Meatless Meatballs in Marinara Sauce by NYT Cooking
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Quick and Easy Meatless Meatballs by Laura Fuentes
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Simple Vegan Meatballs by The Minimalist Baker
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The Best Vegan Meatballs by The Minimalist Baker
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Vegan Meatballs by Love & Lemons
Although National Meatball Day is celebrated at the start of March, they are just so good, we believe you can enjoy this fun food holiday any day of the year. Instead of making traditional meatballs, try a new twist with a meatless recipe using plant-based ingredients. Bon appetit everyone! Photo credit Carlota de Otto
Need more recipe ideas? Check out @mostlyplantbasedfoods as Margaret shares recipes via video each month on It’s Nola Reels. Do not worry, even if you are not Vegan, you will still enjoy these dishes. Until next time!
- Stay Healthy and Happy
