Vegan meatballs with gravy
Rabu, 31 Juli 2019
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These vegan meatballs with a spicy gravy will make your mouth water. This gluten-free comfort meal is hearty, satisfying, and easy to make. The meat-free balls are perfect for dinner and meal prep as well! Enjoy these meatless balls over mashed potatoes or spaghetti. They also taste delicious with rice!
Prep Time20 mins
Cook Time28 mins
Total Time48 mins
Course: Main Course
Cuisine: American
Keyword: meat free, meatballs, meatless, vegan, veggie balls
Servings: 3
Calories: 320
Author: Michaela Vais
Ingredients
Vegan meatballs:
- One 15 oz can black beans drained and rinsed (250 g)
- 1/4 cup sunflower seeds (35 g)
- 1/2 cup oats (gluten-free if needed) (45 g)
- 2 tbsp tomato paste (60 g)
- 2 cloves of garlic
- 1/2 large onion, chopped
- 2 tbsp ground chia seeds or flax seeds
- Spice mix: 1/2 tbsp onion powder, 1 tsp garlic powder, 1 tsp ground oregano, 1 tsp ground cumin, 1/2 tsp smoked paprika, 1/4 tsp red pepper flakes
- Sea salt and pepper to taste
- Oil for frying
Gravy:
- 1 1/2 cups vegetable broth or water (360 ml)
- 1/3 cup plant-based cream or canned coconut milk (80 ml)
- 2 tbsp tomato paste (60 g)
- 1/2 tsp fresh ginger (minced)
- Ground spice mix: 3 tsp curry powder, 1 1/2 tsp onion powder, 1 tsp garlic powder, 1 tsp oregano, 1 tsp cumin, 1 tsp turmeric, 1/2 tsp nutmeg, 1/2 tsp smoked paprika, 1/4 tsp red pepper flakes, 1 tsp coconut sugar (or brown sugar), sea salt and pepper to taste
- 1 tbsp cornstarch (to thicken)
- Fresh parsley to garnish
Instructions
Preheat oven to 390 degrees F (200 degrees C).
Prepare mashed potatoes as described in this recipe or make your favorite pasta or rice (whatever you want to serve with your vegan meatballs).
Vegan meatballs:
- Put all ingredients (except oil) to a food processor(or blender) and pulse a couple of times. Scrape down the sides and pulse again. Repeat for about one minute or until the mixture sticks together.
- Roll the mixture with your hands into balls. I used 1 tbsp per ball (the recipe makes about 15 balls).
- Heat 2-3 tbsp oil in a pan/skillet and fry balls for about 6-8 minutes over medium heat. Shake the pan from time to time to fry the balls evenly from all sides.
- Transfer the balls to a baking sheet and bake in the oven for about 20 minutes.
Gravy:
- To make the gravy, simply add the tomato paste to a pan (use the same pan which you used for the meatless balls), pour in the plant-based cream and stir with a whisk to smooth out the tomato paste. Then slowly add the vegetable broth while stirring.
- Bring the sauce to a boil, add all other ingredients (except cornstarch and fresh parsley) and let simmer over medium heat for about 10-12 minutes (the longer you simmer the gravy, the more flavorful and thicker it will be).
- In a small bowl mix cornstarch with a little bit of water and add it to the pan. The gravy will get a little bit thicker. Keep simmering for a further 2-3 minutes.
- Pour the gravy over the meat-free balls and serve with either mashed potatoes, pasta or rice! Store leftovers of the gravy in a container in the fridge (can be kept in the fridge for about 3-4 days).
Notes
Recipe serves 3. Nutrition facts are for one serving (without the mashed potatoes).
Nutrition Facts
Vegan meatballs with gravy
Amount Per Serving
Calories 320Calories from Fat 114
% Daily Value*
Fat 12.7g20%
Carbohydrates 33g11%
Fiber 9g36%
Sugar 8.5g9%
Protein 13g26%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition
Calories: 320kcal | Carbohydrates: 33g | Protein: 13g | Fat: 12.7g | Fiber: 9g | Sugar: 8.5g
Source elavegan.com
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