Recipe Info
- Recipe Cuisine: Vegan
- Recipe Category: Mains
- Tagged: Dairy Free, Gluten Free Option, Kid Friendly, Soy Free, Vegan
- Prep Time: 10 Minutes
- Cook Time: 55 Minutes
- Recipe Yield: 4 Servings
Ingredients
- 1 tsp. olive oil
- 1/2 cup chopped yellow onion
- 2 garlic cloves, minced
- 227g (8oz) cremini mushrooms (or button mushrooms), diced
- One 425g (15oz) can red beans, rinsed and drained
- 1/4 cup chopped fresh parsley
- 3/4 cup vegan panko bread crumbs (gluten-free if necessary, we like Ian’s), plus more if needed
- 2 tbsp. nutritional yeast (or use more bread crumbs)
- 2 tbsp. liquid aminos (use coconut aminos to be soy-free)
- 1 1/2 tsp. dried basil
- 1 1/2 tsp. dried oregano
- Salt and black pepper to taste
- Smoked Gouda Cheese Sauce, Melty Variation
- 12oz spaghetti or other pasta (gluten-free if necessary), optional
- 4 cups Sun-Dried Tomato Marinara Sauce (or store-bought vegan marinara sauce)
Instructions
- In a large shallow saucepan over medium heat, heat the olive oil. Sauté the onion, garlic, and mushrooms until the mushrooms are golden and tender and the onions are translucent. Take the pan off the heat. Transfer to a food processor with the beans and parsley and pulse until combined and the mixture is mostly uniform but still chunky.
- Combine the bread crumbs, nutritional yeast, liquid aminos, basil, oregano, salt, and pepper in a large mixing bowl. To ensure that the mixture is thoroughly combined, stir with a spoon or your hands. When squeezed, it should stay together. Add more bread crumbs if it’s still too wet.
- Preheat the oven to 375°F. Line a baking sheet with parchment paper or a silicone baking mat.
- 1 tablespoon of the mixture should be rolled into a ball. Make a small hole in the center with your finger and shape the mixture into a tiny “bowl.” Fill the “bowl” with 1/2 to 3/4 teaspoon of the cheese sauce. Take another tablespoon of the meatball mixture and roll it into a ball, then flatten it slightly to form a “dome.” Place the dome on top of the meatball bowl, then seal the edges with your fingers and shape it back into a ball. Repeat with the remaining mixture on the baking sheet.
- Bake for 30 to 35 minutes, flipping once halfway through.
- Cook the pasta (if using) while the meatballs are in the oven: Bring a large pot of water to a boil over high heat and add the pasta. Cook until al dente according to package directions. Set aside after draining.
- While the meatballs are baking, heat the marinara sauce.
- Serve the meatballs alone, with sauce, or on top of the pasta. Meatballs and sauce can be stored in an airtight container in the fridge for 3 to 4 days.
Recipe Nutrition Info
- Calories: 402
- Fat: 4.7g
- Carbs: 73g
- Protein: 18g
- Sugar: 3.2g
