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

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.

Ingredients

Chia Egg (Vegan Binder):

1 tablespoon ground chia or flax seeds

3 tablespoons water

Meatball Base:

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

Flavor Enhancers:

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

To Serve:

Warm marinara sauce

Cook Mode Prevent your screen from going dark

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