Vegetarian€€€

Nutritious Vegan Meatballs with Tempeh, Mushrooms and Walnuts

Prepare top-notch vegan meatballs whose texture and deep umami flavor will impress even meat lovers. This vegan meatball recipe is built on whole-food ingredients for optimal health.

Prep time
20 min
Cook time
25 min
Total time
45 min
Servings
4

Recipe

For the meatballs

Tempeh
200 g
Mushrooms, white button
200 g
Nuts, walnuts, English, halves, raw
50 g
Flour, oat, whole grain
60 g
Seeds, flaxseed
15 g
Garlic, raw
2 clove
Onions, red, raw
1 small
Soy sauce made from soy (tamari)
1 tbsp
NUTRITIONAL YEAST
2 tbsp
Spices, oregano, dried
1 tsp
Spices, pepper, red or cayenne
0.5 tsp
Spices, pepper, black
1 pinch
Oil, olive, extra virgin
1 tbsp

For the tomato sauce

Tomato, puree, canned
400 ml
Garlic, raw
1 clove
Syrups, maple
0.5 tbsp
Basil, fresh
1 bunch

Per servingTotal
Calories:389.4 kcal1557.7 kcal
Protein:23.2 g92.8 g
Carbohydrates:31.6 g126.3 g
Fiber:7.2 g28.8 g
Water:191.9 ml767.4 ml
Fat:20.4 g81.4 g
Micronutrients
Sugar:8.1 g32.2 g
Saturated fat:3 g12 g
Cholesterol:0 mg0 mg
Sodium:255.2 mg1020.9 mg
Potassium:1118.6 mg4474.4 mg
Calcium:144.4 mg577.6 mg
Iron:5 mg19.9 mg
Magnesium:137.5 mg549.8 mg
Zinc:2.4 mg9.5 mg
Phosphorus:378.1 mg1512.3 mg
Vitamin C:15.2 mg60.6 mg
Vitamin A:27.4 µg109.7 µg
Vitamin D:0.1 µg0.4 µg
Vitamin B12:0.1 µg0.2 µg

Instructions

1
In a small bowl, prepare the flax egg: mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it sit for 10 minutes to thicken.
2
In a pan with a little oil, sauté the onion and chopped mushrooms. Cook for about 8 minutes, until the water has completely evaporated and the mushrooms have browned. Add the garlic and sauté for another 1 minute.
3
Put the crumbled tempeh, walnuts, sautéed mushrooms, tamari, nutritional yeast, oregano, smoked paprika and flax egg into a food processor. Pulse a few times to get a coarse but sticky mixture (do not blend into a paste).
4
Transfer the mixture to a bowl and mix in the oat flour. Using your hands, shape into about 16 small meatballs (balls).
5
Place the meatballs on a baking sheet lined with parchment paper. Bake in a preheated oven at 200 °C for about 20–25 minutes, until firm and golden brown.
6
While baking, prepare the tomato sauce in a pan: heat the tomato passata with garlic and agave syrup. Once the meatballs are baked, gently stir them into the sauce and garnish with basil.

Nutritional benefits

Thanks to the high content of fermented plant protein from tempeh, this meal supports muscle growth and maintains a healthy gut microbiome.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.