This healthy vegan meatballs are gluten-free, low-fat and baked instead of fried.
For the vegan meatballs:
1 cup rolled oats (90g)
1 and 1/3 cup cooked lentils or cooked kidney beans (approximately 240g)
1/4 cup walnuts (around 8 halfs)
1 tablespoon mustard sauce
1 tablespoon barbecue sauce
2 cloves of garlic, minced
2 tablespoons of onion flakes or 1 teaspoon of onion powder
1 teaspoon smoked paprika
For the sauce:
1 and 1/2 cups soy milk (355ml)
3 tablespoons nutritional yeast
2 tablespoons tomato paste
1 tablespoon mustard
1 tablespoon soy sauce
1 tablespoon miso
1 tablespoon whole rice flour
Preheat oven to 180ºC.
Add rolled oats, walnuts, garlic, onion powder (or flakes), smoked paprika and salt to food processor and pulse to break down. You DO NOT want it become a flour, so don´t pulse for too long.
Place in a large bowl.
Add the lentils (or kidney beans) to food processor and pulse a couple of times. You just want to break them down so do not pulse to many times or for too long, otherwise you will end up with a paste.
Add the lentils and kidney beans to the bowl and combine everything using a fork. Do not mashed it, just combine.
Scoop out around 1,5 tbsp amounts of dough and roll into balls (I used a mini ice-cream scoop).
Add the balls to a baking sheet and add to the oven to bake for about 20 minutes.
While the meatballs are baking, let´s prepare the sauce.
Add all the ingredients into a sauce pan and stir until well combined.
Cook on medium heat while stiring constantly. The sauce will be ready as soon as it reaches your desired consistency. The longer you cook it, the thicker it will get. Once it´s ready, turn off the heat and wait until the vegan meatballs are done.
Add the vegan meatballs to the sauce and stir.
Serve and enjoy!
If you make these vegan meatballs the day before, they are even more delicious.
You can keep them in the fridge up to 2-3 days. You can reheat them in the oven or in a non-stick pan.If the sauce becomes very thick, just add a splash of water or non-dairy milk.
For a lower sodium version, skip the added salt and the soy sauce.
Recipe by The Bright Bird at https://www.thebrightbird.com/healthy-vegan-meatballs/