Name: Vegan Mushroom Meatballs
Prep time: 30 min
Cook time: 40 min
Total time: 1 h 10 min
Cuisine: Italian-inspired
Ingredients: 1 tablespoon ground chia or flax seeds; 3 tablespoons water; 1 cup pecan halves, toasted; ¾ cup rolled oats (certified gluten-free if needed); 2 teaspoons olive oil (plus more for brushing); 1 small yellow onion, finely diced (~¾ cup); 8 oz button or cremini mushrooms, stems removed and caps sliced; 3 cloves garlic, minced; Sea salt and ground black pepper, to taste; 2 tablespoons nutritional yeast; 2 teaspoons balsamic vinegar; 1 teaspoon gluten-free tamari soy sauce; ½ teaspoon red pepper flakes; ½ teaspoon onion powder; ¼ teaspoon liquid smoke; ⅓ cup flat-leaf parsley, finely chopped; Warm marinara sauce

Why I Love This Recipe

I appreciate how these meatballs combine wholesome ingredients to create a dish that’s both nutritious and indulgent. The mushrooms provide a meaty texture, while the pecans and oats add depth and structure. The blend of herbs and spices ensures each bite is bursting with flavour, making this a go-to recipe for both weeknight dinners and special occasions.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

1 tablespoon ground chia or flax seeds
3 tablespoons water
1 cup pecan halves, toasted
¾ cup rolled oats (certified gluten-free if necessary)
2 teaspoons olive oil, plus extra for brushing
1 small yellow onion, finely diced (about ¾ cup)
8 oz (226 grams) button or cremini mushrooms, stems removed and caps sliced
3 cloves garlic, minced
Sea salt and ground black pepper, to taste
2 tablespoons nutritional yeast
2 teaspoons balsamic vinegar
1 teaspoon gluten-free tamari soy sauce
½ teaspoon red pepper flakes
½ teaspoon onion powder
¼ teaspoon liquid smoke
⅓ cup flat-leaf parsley leaves, finely chopped
Warm marinara sauce, for serving

Directions

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and set aside.
In a small bowl, mix the ground chia or flax seeds with water. Let it sit for a few minutes to form a gel.
In a food processor, pulse the toasted pecans and rolled oats until you achieve a coarse meal. Transfer this mixture to a large mixing bowl.
Heat 2 teaspoons of olive oil in a sauté pan over medium heat. Add the diced onion and cook until translucent, about 4-5 minutes. Add the sliced mushrooms and cook until tender and most of the moisture has evaporated, approximately 5 minutes. Stir in the minced garlic and cook for an additional minute. Season with salt and pepper to taste.
Transfer the mushroom mixture to the food processor and pulse until it reaches a chunky paste consistency. It’s important that the mixture sticks together but still has some texture.
Combine the mushroom mixture with the pecan-oat mixture in the large bowl. Add the nutritional yeast, balsamic vinegar, tamari soy sauce, red pepper flakes, onion powder, liquid smoke, chopped parsley, and the chia or flax gel. Mix thoroughly until all ingredients are well incorporated.
Divide the mixture into 8 equal portions and roll each into a ball. Place the meatballs on the prepared baking sheet and brush the tops with a little olive oil.
Bake for 25 minutes, or until the meatballs are firm on the outside and browned on the bottom.
While the meatballs are baking, warm the marinara sauce in a saucepan over low heat.
Once baked, transfer the meatballs to the saucepan with the marinara sauce and let them simmer for a few minutes to absorb the flavours.

Servings and Timing

This recipe yields 8 meatballs, serving 4 people with 2 meatballs each. Preparation time is approximately 30 minutes, with a cooking time of 40 minutes, totaling around 1 hour and 10 minutes.

Variations

Nut-Free: Replace pecans with sunflower seeds or additional oats for a nut-free version.
Spicy Kick: Add a chopped jalapeño or increase the red pepper flakes for extra heat.
Herbaceous Twist: Incorporate fresh basil or oregano for a different herbal profile.
Cheesy Flavour: Mix in vegan parmesan or more nutritional yeast for a cheesier taste.
Gluten-Free: Ensure all ingredients, especially tamari and oats, are certified gluten-free.

Storage and Reheating

Store leftover meatballs in an airtight container in the refrigerator for up to 4 days. To reheat, place them in a saucepan over medium heat with a bit of marinara sauce until warmed through. For longer storage, freeze the baked meatballs on a baking sheet, then transfer to a freezer-safe container. They can be frozen for up to 3 months. Reheat from frozen in the oven at 350°F (175°C) for 15-20 minutes.

FAQs

How can I make these meatballs without a food processor?

I can finely chop the mushrooms, onions, and pecans by hand and mix them thoroughly with the other ingredients. While the texture might be slightly different, the meatballs will still hold together well.

Can I pan-fry these meatballs instead of baking?

Yes, I can pan-fry them over medium heat in a bit of oil until they’re browned on all sides. However, baking provides a more even cook and reduces the amount of oil used.

What can I serve with these vegan mushroom meatballs?

I like to serve them over spaghetti with marinara sauce, in a sub sandwich with vegan cheese, or alongside roasted vegetables for a hearty meal.

Can I prepare the meatball mixture in advance?

Absolutely. I can prepare the mixture and store it in the refrigerator for up to 24 hours before shaping and baking the meatballs.

Are these meatballs suitable for freezing?

Yes, I can freeze the baked meatballs. Once cooled, place them on a baking sheet to freeze individually, then transfer to a freezer-safe container. They can be reheated directly from frozen in the oven.

Conclusion

These vegan mushroom meatballs are a delicious and satisfying alternative to traditional meatballs. With their rich flavour and hearty texture, they are sure to please both vegans and non-vegans alike. Whether served over pasta, in a sandwich, or as an appetizer, they make a versatile addition to any meal.

Vegan Mushroom Meatballs

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Author: Mia
Total Time: 1 hour 10 minutes
Yield: 4 servings (8 meatballs)
Diet: Vegan

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Description

These hearty, Italian-inspired meatballs are made with mushrooms, toasted pecans, oats, and savory seasonings — a plant-based, gluten-free main that’s perfect with marinara.

Instructions

Preheat Oven: Set oven to 400°F (200°C). Line a baking sheet with parchment paper.

Make Chia Egg: In a small bowl, mix chia seeds and water. Let sit to form a gel.

Process Nuts & Oats: In a food processor, pulse toasted pecans and oats into a coarse meal. Transfer to a large mixing bowl.

Cook Veggies: Heat oil in a pan over medium. Sauté onion 4–5 minutes until translucent. Add mushrooms and cook ~5 minutes until moisture evaporates. Stir in garlic, salt, and pepper; cook 1 more minute.

Blend Mushroom Mixture: Transfer sautéed mixture to the food processor and pulse into a chunky paste.

Mix Meatballs: Add mushroom mixture to nut/oat mix. Stir in nutritional yeast, balsamic, tamari, red pepper flakes, onion powder, liquid smoke, parsley, and chia gel. Mix well.

Shape & Bake: Form 8 meatballs, place on baking sheet, and brush with olive oil. Bake for 25 minutes, until browned and firm.

Serve: Heat marinara sauce and simmer baked meatballs for a few minutes before serving.

Notes

Texture is best when mixture is sticky but still coarse.

Chilling mixture before shaping helps with handling.

Prep Time: 30 minutes
Cook Time: 40 minutes
Category: Dinner, Main Course
Method: Baked
Cuisine: Italian-inspired