High Protein Vegan Meatballs (Gluten-Free)
User Reviews
5
High Protein Vegan Meatballs (Gluten-Free)
Description
High Protein Vegan Meatballs combine black beans, cooked quinoa, quick oats, chickpea flour, sautéed mushrooms with soy sauce, black olives, onion, garlic, olive oil, Italian seasoning, and salt. After processing into a sticky mixture, it's shaped into meatballs and baked, first at 400°F then increased to 425°F to achieve a golden crust and proper texture.
A fresh marinara sauce prepared by sautéing onion and garlic with Italian seasoning and coconut sugar, then simmering diced Roma tomatoes and tomato puree, accompanies the meatballs. This sauce adds acidity and sweetness balancing the dense texture of the meatballs.
The meatballs offer a firm yet tender texture with the earthiness from mushrooms and olives, making them versatile for pasta dishes or as a protein-packed meal component. Baking provides a crispy outer layer while maintaining moistness inside.
For storage, the meatballs keep refrigerated for several days and can be reheated in sauce. They freeze well cooked or uncooked, with uncooked meatballs frozen on trays before transferring to containers. Reheating directly from frozen is convenient and preserves texture.
Ingredients
- 1 ½ cups black beans drained and rinsed
- 1 cup quick oats add another ½ cup if batter is too wet
- 1 cup quinoa cooked
- ½ cup chickpea flour
- ½ cup white mushrooms sliced
- ½ cup black olives pitted, about 15
- ½ onion
- 2 garlic cloves
- 1 tablespoon olive oil extra virgin
- 1 tablespoon soy sauce gluten free
- 1 tablespoon Italian seasoning
- ½ teaspoon salt
Marinara sauce (skip if using store bought)
- 1 onion diced
- 3 cloves garlic minced
- 1 tablespoon olive oil extra virgin
- 2 tablespoon Italian seasoning
- 1 ½ tbs coconut sugar
- ¼ tsp salt
- 4 Roma tomato diced
- 1 ½ cups tomato puree 1 can
Instructions
Making the quinoa meatballs
- Preheat your oven to 400 degrees. Meanwhile cook the quinoa (if you haven't already) as per package directions. Then to a saucepan add the mushrooms and soy sauce and sautee for about 5 minutes.
- To a food processor add in all the ingredients for the meatballs, including the cooked quinoa and sauteed mushrooms. Process until a batter forms. It should be wet but sticky enough that you can form meatballs. If the batter is to wet add in more chickpea flour.
- Roll with your hands into meatballs and place onto a baking tray. Bake for 15 minutes then increase the heat to 425 and shake the pan to move the meatballs around. Bake for another 10-15 minutes until golden.
Making the marinara sauce
- In a large saucepan over medium heat sautee the onions in the olive oil until soft. Then add in the garlic and spices. Cook for another few minutes then add in the tomatoes and tomato puree.
- Reduce the heat and simmer for another 15-20 minutes. If you like a sweeter sauce you can simmer the sauce for another 30 minutes but I find that after 15-20 minutes the sauce is perfect.
- Add in the meatballs, stir and turn off the heat. Let it sit for 5 minutes to allow the meatballs to absorb some of the sauce. Then serve over pasta, rice or with a side salad.NOTES
Notes
- Store cooked meatballs in an airtight container in the refrigerator for up to 4-5 days.
- Reheat meatballs in the microwave or oven with sauce until warmed through.
- Freeze cooked meatballs in freezer-safe containers for 2-3 months, or freeze uncooked meatballs individually before storing.
- Reheat frozen cooked meatballs directly in sauce or bake uncooked frozen meatballs in the oven, adding extra cooking time.
Nutrition Information
Show DetailsNutrition Facts
Serving: 40meatballs
Amount Per Serving
Calories 46 kcal
% Daily Value*
| Serving | 1meatball | |
| Calories | 46kcal | 2% |
| Carbohydrates | 7g | 2% |
| Protein | 2g | 4% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Sodium | 126mg | 5% |
| Potassium | 126mg | 3% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 115IU | 2% |
| Vitamin C | 2mg | 2% |
| Calcium | 15mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
