Italian Meatless Meatballs
This Italian Meatless Meatball recipe is a labor of love. I tried all the grocery store freezer brands. I searched high and low for a recipe at all the most clicked sites. Every recipe I tried was just hard to roll into a ball and mushy after baked. After oh
Post Date: January 10, 2024
Updated: March 24, 2024
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
so many attempts, I finally created this Italian Meatless Meatballs recipe. I am now ready to share it with you. It is a combination of all the Italian Meatless Meatballs recipes I tried and threw away. This Italian Meatless Meatball recipe yields 15-30 meatballs depending on how big you roll each. Making smaller sized meatlessballs ensures having plenty to freeze for use later. They are great in a meatball sub or with pasta and sauce of your choice for a quick weeknight dinner.
Since we are setting the eggs aside, a strong binder is needed and although breadcrumbs and aquafaba in the mix help, it is not enough. I added eggplant (sautéed or baked) to the mushroom base and this provided a silky texture without too strong a flavor.
It was still missing the expected beefy/umami flavor. I achieved this by adding Braggs Amino Liquids and it was the perfect addition.
Lastly, out of desperation for more texture, I turned to red quinoa and vegan protein crumbles. It is one of the very few times I use processed vegan protein crumbles. Read the labels on vegan protein crumbles to find a brand that is low in oils and sodium. They are not all equal!
Again, these are great for a quick weeknight dinner for a meatball sub or with a pasta and sauce of your choice. These Italian Meatless Meatballs also make a great appetizer when topped with my Best WFPB Italian Alfredo Sauce (No Dairy).
Grocery List
Produce
cremini mushrooms
eggplant
onion
garlic cloves
fresh parsley
Pantry
Braggs Amino Liquids
nutritional yeast
Italian dried herbs
breadcrumbs
red quinoa cooked
aquafaba
Misc
salt and pepper
vegan protein crumbles
Tomato Sauce
pasta of choice
Add-Ins and Substitutions
Baby Bella, white button, or any other mushroom you like or have on hand works well. The only mushroom that might not work well is shiitake as they have a dense texture and stems that range from tender to fibrous.
You can substitute any variety of cooked quinoa, but I like the red as it blends in nicely color-wise.
If not a fan of eggplant you can use cauliflower or butternut squash in the same amounts. I don’t recommend this though as both will change the earthy flavor profile that the eggplant gives it. Just give eggplant a chance. If you could not find a small eggplant, consider purchasing a larger one and using the leftovers to make my Dark Chocolate Almond Eggplant Torte (Vegan) or Caponata.
Storing
Store the leftovers in an airtight container in the refrigerator for up to three days. Freeze for up to two months.
Nutrition 411
Mushrooms are fat-free, low-sodium, low-calorie, and cholesterol-free. They’re also packed with fiber, vitamins, and minerals. Nutritional benefits vary depending on the type of mushroom. Loaded with antioxidants they help protect the body from damaging free radicals that can cause conditions like heart disease and cancer. Mushrooms also have Beta-glucan which is a form of soluble dietary fiber that’s been strongly linked to improving cholesterol and boosting heart health. It can also help your body regulate blood sugar, reducing the risk of type 2 diabetes. Oyster and shiitake mushrooms are believed to have the most effective beta-glucans. Mushrooms are rich in the B vitamins: riboflavin, niacin, and pantothenic acid. And they contain copper, which helps your body make red blood cells, which are used to deliver oxygen all over the body. Lastly, mushrooms contain potassium which is extremely important when it comes to heart, muscle, and nerve function. There’s about as much potassium in 2/3 cup of cooked Portobello mushroom as there is in a medium-sized banana. trusted source).
Liquid aminos, like Bragg liquid aminos, are a healthy gluten-free substitute for soy sauce and other seasonings. They have several health benefits, like decreasing hunger, but can pose risks to some people. They add a savory, salty flavor to meals and are naturally vegan and gluten-free. They are very important for building muscle, regulating gene expression, cell signaling, and immunity (Trusted Source, Trusted Source). There are two types of amino acids — essential and non-essential. Your body can produce non-essential amino acids, but essential amino acids can only be obtained from your diet (Trusted Source).
Onions also contain small amounts of other vitamins and minerals such as calcium, iron, magnesium, and zinc. Onions are rich in B vitamins, including folate and vitamin B6. They a powerful antioxidant that could help protect your cells from unstable, damaging molecules called free radicals. These play key roles in metabolism, red blood cell production, and nerve function. Additionally, onions are known for their antioxidant and anti-inflammatory properties, particularly due to compounds like quercetin and sulfur-containing compounds. These properties contribute to their potential health benefits, including supporting heart health, immune function, and reducing inflammation. The nutritional content can vary slightly based on the type of onion and its freshness. Overall, onions are a nutritious addition to a balanced diet, providing flavor and health benefits with minimal calories.
Eggplant provides a good amount of fiber, vitamins and minerals in few calories. They are high in anthocyanins, a pigment with antioxidant properties that can protect against cellular damage. Some studies have found that eggplants may improve heart function and reduce LDL cholesterol and triglyceride levels, though research is needed. Their high fiber content and polyphenols may help reduce blood sugar levels. Lastly, eggplants contain solasodine rhamnosyl glycosides, which test-tube studies indicate may aid in cancer treatment.
Quinoa has fewer calories and carbohydrates than white rice. Unlike rice, quinoa fibers help to lower cholesterol and control blood sugar levels. Unlike rice, quinoa reduces your blood fat levels after a meal called triglycerides. It also has a higher amount of all essential amino acids. (Trusted source.)
Italian Meatless Meatballs
Equipment
- Medium Sauté Pan
- Medium Bowl
- Baking Sheet pan
Ingredients
- 5 oz. cremini mushrooms trimmed and quartered
- 4 oz. eggplant cut into 1-inch pieces (1¾ cups)
- ¼ cup onion minced
- 2 garlic cloves minced
- 1 tbsp Bragg’s Amino Liquids
- 1 tbsp nutritional yeast
- 1 tbsp Italian dried herbs
- 12 oz. vegan protein crumbles broken into small pieces
- 1 cup breadcrumbs your choice, gluten-free works
- 1 cup red quinoa cooked
- ¼ cup chopped fresh parsley or 2 tbsp dried parsley
- 4 tablespoons aquafaba
- Salt and pepper
- 1 recipe of Tomato Sauce
- 1 lb pasta of choice
Instructions
- Bake Eggplant by adjusting oven rack to upper-middle position and heat to 350 degrees. Line a rimmed baking sheet with parchment paper. place eggplant, flesh down and bake for 20-25 minutes until fork tender.
- Next, gather and measure the ingreients
- You can also dice eggplant into 1/2 cubes and saute with mushrooms in next step.
- Pulse cremini mushrooms in clean, dry food processor until pieces are no larger than ¼ inch, 5 to 7 pulses; transfer to bowl. Pulse eggplant, onion, and garlic in now-empty processor until chopped fine, 6 to 8 pulses; transfer to bowl with mushrooms. You can also dice the mushrooms, eggplant and onion.
- Heat a 12-inch nonstick skillet over medium heat until balls of water dances on surface like mercury balls. Add processed vegetables and ground mushrooms to hot pan. Cook and stir until vegetables have released their liquid, about 5 minutes. Uncover, increase heat to medium-high, and cook until vegetables are well browned, about 15 minutes. Add 2 tablespoons of water to deglaze the pan and transfer mixture to a large bowl.
- Add protein crumbles, breadcrumbs, parsley, Bragg’s Amino Liquids, nutritional yeast, Italian dried herbs, and aquafaba to bowl with browned vegetables and toss to combine. Using your hands, knead the mixture well until cohesive and sticky, about 1 minute.
- Shape the mixture into meatballs (36 1½-inch balls or 18 3-inch balls) and space evenly on prepared sheet. Bake until browned and firm, 20 to 30 minutes, gently turning meatballs and rotating sheet halfway through baking.
- Meanwhile, bring 4 quarts water to boil in large pot. Add pasta and 1 tablespoon salt and cook, stirring often, until al dente. Drain pasta and return it to pot. Measure out 4 cups sauce and toss with pasta to combine. Top individual portions of spaghetti with meatballs and sprinkle with remaining ¼ cup basil.
- Serve, passing remaining sauce separately.
Notes
AFFILIATE DISCLOSURE
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