Meatballs are a beloved dish across cultures—whether served with spaghetti, nestled in a sub, or enjoyed as an appetizer with a dipping sauce. Traditionally made with ground meat, breadcrumbs, and eggs, meatballs might seem off-limits for vegans. However, with the rise of plant-based cooking, vegan meatballs have become a delicious, cruelty-free alternative that doesn’t skimp on flavor or texture. Whether you’re a seasoned vegan or simply looking to reduce your meat intake, these recipes will satisfy your cravings and impress even the most devoted carnivores.
In this article, we’ll explore three distinct vegan meatball recipes: Lentil and Mushroom Meatballs, Black Bean and Quinoa Meatballs, and Tempeh and Walnut Meatballs. Each offers a unique flavor profile and texture, plus tips for customization, serving suggestions, and storage. Let’s get cooking!
Why Vegan Meatballs?
Vegan meatballs are more than just a substitute—they’re a celebration of plant-based ingredients. Packed with protein from legumes, grains, or meat alternatives like tempeh, they’re nutritious and versatile. Plus, they’re often easier on the wallet and the planet compared to their meat-based counterparts. With the right combination of spices, binders, and cooking techniques, vegan meatballs can be tender, hearty, and full of umami goodness.
The recipes below are designed to be approachable, using ingredients you likely already have in your pantry or can easily find at a local grocery store. Whether you prefer them baked, pan-fried, or simmered in sauce, there’s a method and recipe here for you.
Recipe 1: Lentil and Mushroom Meatballs
Overview
Lentils and mushrooms are a match made in heaven for vegan meatballs. The lentils provide protein and a meaty texture, while mushrooms bring an earthy depth of flavor. These meatballs are perfect for pairing with marinara sauce and pasta or serving as a party appetizer with a tangy glaze.
Ingredients (Makes 12-15 Meatballs)
- 1 cup dried green or brown lentils (or 2½ cups cooked)
- 2 tablespoons olive oil, divided
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 8 ounces cremini or button mushrooms, finely chopped
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- ½ teaspoon salt (adjust to taste)
- ¼ teaspoon black pepper
- ½ cup breadcrumbs (use gluten-free if needed)
- 2 tablespoons ground flaxseed + 5 tablespoons water (flax egg)
- 2 tablespoons soy sauce or tamari
- ¼ cup fresh parsley, chopped (optional)
Instructions
- Cook the Lentils: Rinse the dried lentils and cook them in 3 cups of water. Bring to a boil, then simmer for 20-25 minutes until tender but not mushy. Drain any excess water and set aside. If using pre-cooked lentils, skip this step.
- Prepare the Flax Egg: In a small bowl, mix the ground flaxseed with water. Let it sit for 5-10 minutes to thicken.
- Sauté the Veggies: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the onion and cook for 3-4 minutes until softened. Stir in the garlic and mushrooms, cooking for another 5-7 minutes until the mushrooms release their moisture and turn golden brown.
- Blend the Mixture: In a food processor, combine the cooked lentils, mushroom mixture, smoked paprika, oregano, salt, pepper, soy sauce, and flax egg. Pulse until combined but not completely smooth—you want some texture. Transfer to a mixing bowl and stir in the breadcrumbs and parsley (if using). If the mixture feels too wet, add more breadcrumbs, 1 tablespoon at a time.
- Shape the Meatballs: Roll the mixture into 1.5-inch balls (about 2 tablespoons each). You should get 12-15 meatballs, depending on size.
- Cook the Meatballs:
- Baking Option: Preheat the oven to 400°F (200°C). Place the meatballs on a parchment-lined baking sheet, brush with the remaining olive oil, and bake for 20-25 minutes, flipping halfway, until golden and firm.
- Pan-Frying Option: Heat the remaining olive oil in a skillet over medium heat. Cook the meatballs for 3-4 minutes per side until browned and crispy.
- Serve: Toss in warm marinara sauce for spaghetti, drizzle with a glaze (like sweet chili sauce), or enjoy with a side of mashed potatoes.
Tips
- For extra umami, add a tablespoon of nutritional yeast to the mixture.
- Refrigerate the mixture for 30 minutes before shaping if it’s too sticky to handle.
Recipe 2: Black Bean and Quinoa Meatballs
Overview
These black bean and quinoa meatballs are protein-packed and slightly nutty, thanks to the quinoa. They hold together beautifully and have a satisfying bite. Serve them with a spicy salsa or a creamy vegan Alfredo sauce for a fun twist.
Ingredients (Makes 15-18 Meatballs)
- 1 cup cooked quinoa (about ⅓ cup dry)
- 1 (15-ounce) can black beans, drained and rinsed (or 1½ cups cooked)
- 1 tablespoon olive oil
- 1 small red bell pepper, finely chopped
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 teaspoon cumin
- 1 teaspoon chili powder
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ cup rolled oats (or breadcrumbs)
- 2 tablespoons tomato paste
- 2 tablespoons ground chia seeds + 6 tablespoons water (chia egg)
- ¼ cup cilantro, chopped (optional)
Instructions
- Cook the Quinoa: If not already prepared, cook the quinoa according to package instructions (typically 1:2 ratio of quinoa to water, simmered for 15 minutes). Fluff and set aside.
- Make the Chia Egg: Mix the ground chia seeds with water in a small bowl. Let it sit for 5-10 minutes until it gels.
- Cook the Veggies: Heat the olive oil in a skillet over medium heat. Add the onion and bell pepper, sautéing for 4-5 minutes until soft. Stir in the garlic, cumin, chili powder, and smoked paprika, cooking for another minute.
- Process the Mixture: In a food processor, combine the black beans, cooked quinoa, sautéed veggies, tomato paste, salt, and chia egg. Pulse until combined but still slightly chunky. Transfer to a bowl and mix in the oats and cilantro (if using). Adjust consistency with extra oats if needed.
- Form the Meatballs: Roll into 1.5-inch balls, making 15-18 meatballs.
- Cook the Meatballs:
- Baking Option: Preheat the oven to 375°F (190°C). Place the meatballs on a parchment-lined baking sheet and bake for 25-30 minutes, flipping halfway, until firm and slightly crispy.
- Pan-Frying Option: Heat a bit of oil in a skillet over medium heat. Fry the meatballs for 4-5 minutes per side until golden brown.
- Serve: Pair with a spicy salsa and guacamole, or simmer in a vegan tomato sauce for a hearty meal.
Tips
- Swap the black beans for kidney beans or pinto beans for a different flavor.
- Add a pinch of cayenne for a spicier kick.
Recipe 3: Tempeh and Walnut Meatballs
Overview
Tempeh and walnuts create a rich, nutty meatball with a chewy texture that mimics ground meat. These are ideal for those who love bold flavors and a slightly denser bite. They’re fantastic in a sub or with a garlicky vegan cream sauce.
Ingredients (Makes 12-14 Meatballs)
- 8 ounces tempeh, crumbled
- ½ cup walnuts, finely chopped or pulsed in a food processor
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 tablespoon soy sauce or tamari
- 1 teaspoon fennel seeds
- 1 teaspoon dried thyme
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup breadcrumbs
- 2 tablespoons ground flaxseed + 5 tablespoons water (flax egg)
- 2 tablespoons nutritional yeast (optional)
Instructions
- Prepare the Flax Egg: Combine ground flaxseed and water in a small bowl. Let it thicken for 5-10 minutes.
- Sauté the Base: Heat olive oil in a skillet over medium heat. Add the onion and cook for 3-4 minutes until translucent. Stir in the garlic, crumbled tempeh, and fennel seeds, cooking for another 5 minutes until the tempeh is lightly browned.
- Mix the Ingredients: In a food processor, combine the tempeh mixture, walnuts, soy sauce, thyme, salt, pepper, nutritional yeast (if using), and flax egg. Pulse until it forms a cohesive mixture. Transfer to a bowl and stir in the breadcrumbs.
- Shape the Meatballs: Roll into 1.5-inch balls, yielding 12-14 meatballs.
- Cook the Meatballs:
- Baking Option: Preheat the oven to 400°F (200°C). Place on a parchment-lined baking sheet, brush with a little oil, and bake for 20-25 minutes, flipping halfway.
- Pan-Frying Option: Heat oil in a skillet over medium heat. Fry for 3-4 minutes per side until crispy and golden.
- Serve: Stuff into a sub with marinara and vegan cheese, or serve with a garlicky vegan cream sauce and roasted veggies.
Tips
- Steam the tempeh for 10 minutes before crumbling to reduce bitterness.
- Add a tablespoon of miso paste for an extra savory punch.
Customization and Serving Ideas
One of the best things about vegan meatballs is their versatility. Here are some ideas to mix things up:
- Spices: Experiment with curry powder, za’atar, or Italian seasoning.
- Sauces: Try barbecue sauce, teriyaki glaze, or a cashew-based Alfredo.
- Add-Ins: Mix in grated zucchini, shredded carrots, or chopped spinach for extra nutrition.
- Serving Styles: Serve over rice, in a pita with tahini, or atop a salad for a lighter meal.
Storage and Reheating
- Refrigerator: Store cooked meatballs in an airtight container for up to 5 days.
- Freezer: Freeze uncooked or cooked meatballs on a tray, then transfer to a freezer bag for up to 3 months. Thaw before cooking or reheating.
- Reheating: Warm in the oven at 350°F (175°C) for 10-15 minutes or in a skillet with a splash of oil or sauce.
Final Thoughts
Vegan meatballs prove that plant-based eating can be indulgent, hearty, and full of flavor. Whether you opt for the earthy lentil-mushroom combo, the zesty black bean-quinoa version, or the robust tempeh-walnut variety, you’re in for a treat. These recipes are forgiving, customizable, and perfect for meal prep or a cozy dinner. So grab your apron, fire up the stove, and enjoy a meatball experience that’s as good for you as it is for the planet.
Which recipe will you try first? Let your taste buds decide!
