Training

Trainers

Gyms & Centers

Nutrition

Health

Rehabilitation Exercises

Academy

Select Country

Select Language

Join

Main mealVegetarianBalancedMediterraneanVeganGrains & porridges€€€

Nutritious Vegan Meatballs with Tempeh, Mushrooms and Walnuts

Name: Nutritious Vegan Meatballs with Tempeh, Mushrooms and Walnuts
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Ingredients: 200 g Tempeh; 200 g Mushrooms, white button; 50 g Nuts, walnuts, English, halves, raw; 60 g Flour, oat, whole grain; 15 g Seeds, flaxseed; 2 clove Garlic, raw; 1 small Onions, red, raw; 1 tbsp Soy sauce made from soy (tamari); 2 tbsp NUTRITIONAL YEAST; 1 tsp Spices, oregano, dried; 0.5 tsp Spices, pepper, red or cayenne; 1 pinch Spices, pepper, black; 1 tbsp Oil, olive, extra virgin; 400 ml Tomato, puree, canned; 1 clove Garlic, raw; 0.5 tbsp Syrups, maple; 1 bunch Basil, fresh

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 time20 min

Cook time25 min

Total time45 min

Servings4

Recipe

For the meatballs

Tempeh200 gMushrooms, white button200 gNuts, walnuts, English, halves, raw50 gFlour, oat, whole grain60 gSeeds, flaxseed15 gGarlic, raw2 cloveOnions, red, raw1 smallSoy sauce made from soy (tamari)1 tbspNUTRITIONAL YEAST2 tbspSpices, oregano, dried1 tspSpices, pepper, red or cayenne0.5 tspSpices, pepper, black1 pinchOil, olive, extra virgin1 tbsp

For the tomato sauce

Tomato, puree, canned400 mlGarlic, raw1 cloveSyrups, maple0.5 tbspBasil, fresh1 bunch

Food processor,Pan,Baking sheet,Parchment paper

Per servingTotal

Calories:389.4 kcal1557.5 kcal

Protein:23.2 g92.8 g

Carbohydrates:31.6 g126.3 g

Fiber:7.2 g28.7 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:1118.4 mg4473.6 mg

Calcium:144.3 mg577.3 mg

Iron:5 mg19.9 mg

Magnesium:137.4 mg549.7 mg

Zinc:2.4 mg9.5 mg

Phosphorus:378.1 mg1512.2 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

1In 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.
2In 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.
3Put 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).
4Transfer the mixture to a bowl and mix in the oat flour. Using your hands, shape into about 16 small meatballs (balls).
5Place 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.
6While 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.

Similar recipes

15 min

382 kcalMain meal

Vegan Rainbow Quinoa Salad with Almond Dressing

Crispy Seitan in a Rich Natural Sauce with Garlic and Thyme

Nourishing Black Rice Bowl with Edamame and Miso Dressing

Herb-Stuffed Hokkaido Squash with Lentils, Walnuts and Cranberries

Creamy Polenta with Mushrooms and Smoked Tofu

14g

47g

Share your opinion

0,0

(0 comments)

Flavor

0,0

Prep time

0,0

Difficulty

0,0

Satisfaction

0,0

Your name

Rate and comment

Flavor

Prep time

Difficulty

Satisfaction

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.