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vegan gluten free meatballs over a plate of spaghetti with marinara sauce

Vegan Gluten Free Meatballs

My vegan gluten free meatballs are a delicious twist on traditional meatballs. Made with a base of tempeh and chickpeas, they deliver a satisfying, meaty texture and rich flavor. You can serve them over pasta, in a sub, with salad, or as a party appetizer.
Author: Kim Grimmett
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course: Main Course
Cuisine: Italian
Diet: Gluten Free, Vegan
Servings: 7 makes 28 to 30 meatballs

Ingredients
 

Vegan Meatballs

  • 3 tablespoons extra virgin olive oil
  • 1 cup brown onion, finely minced (about 1 medium)
  • 3 cloves garlic, minced
  • 2 flax eggs (2 tablespoons flaxseed meal + 5 tablespoons water)
  • 8 ounces gluten free tempeh
  • 1 15 oz can chickpeas, rinsed and drained
  • 1 tablespoon light tamari
  • ⅓ cup nutritional yeast flakes
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper
  • 1 cup gluten-free panko breadcrumbs
  • Additional salt and pepper to taste

Serving

Instructions

  • Preheat your oven to 375°F (190°C).
  • In a small bowl, combine 2 the tablespoons of flaxseed meal with 5 tablespoons of water and let it sit for a few minutes to thicken.
  • Heat the extra virgin olive oil in a skillet over medium heat. Then add the minced onion, garlic, and a sprinkle of salt, and sauté for 3-4 minutes until onions are translucent. Set aside.
  • In a food processor, pulse the tempeh and drained chickpeas until they resemble crumbled meat.
  • Add the sautéed onion and garlic (with the oil), flax eggs, tamari sauce, nutritional yeast, oregano, basil, parsley, salt, and pepper to the tempeh mixture in the food processor. Now, pulse until everything is incorporated, scraping down the sides as needed. You want a dough-like texture, not a puree.
  • Transfer the meatball mixture to a large bowl and fold in the gluten-free panko breadcrumbs. Adjust the texture as needed by adding more breadcrumbs if too wet or a touch of water if too dry.
  • Taste the mixture and add more salt and pepper if needed.
  • Scoop tablespoon-sized portions of the mixture and roll them into balls. Place them on a non-stick baking sheet or one lightly greased with cooking spray.
  • Bake the tempeh meatballs for 16-20 minutes, turning the meatballs halfway through. When done, they should be firm and golden brown.
  • Serve over pasta with marinara sauce, topped with vegan parmesan and fresh parsley if desired.
  • Store leftovers in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.

Notes

  1. Texture Tip: For the best texture, pulse the ingredients in the food processor rather than blending them continuously. This will keep the mixture crumbly and meat-like instead of overly smooth.
  2. Adjusting Seasonings: Taste the mixture before shaping the meatballs and adjust the salt and pepper to your preference. Remember, chickpeas and tempeh benefit from generous seasoning.
  3. Serving Ideas: These meatballs are versatile! Enjoy them with pasta and marinara, in a meatball sub, or as a protein-packed salad topper.
  4. Make Ahead: You can prepare the mixture up to a day in advance and store it in the fridge. When ready to bake, simply form the meatballs and proceed with baking.

Nutrition

Serving: 4meatballs | Calories: 204kcal | Carbohydrates: 20.6g | Protein: 6.1g | Fat: 9.8g | Saturated Fat: 1.5g | Sodium: 280mg | Potassium: 170mg | Fiber: 3.7g | Sugar: 2g | Calcium: 45mg | Iron: 1.8mg
Keyword vegan meatballs
Tried this recipe?Mention me on Instagram @dances_with_knives and add the hashtag #danceswithknives! Would love to see your yummy creations!