Homemade Vegan Meatballs in a Spicy Tomato Sauce

bread crumbs

🥗Healthier: oats

💰Cheaper: crushed crackers

Oats provide fiber while crushed crackers can be more economical.

nutritional yeast

💰Cheaper: parmesan cheese

Parmesan adds a cheesy flavor but is not vegan.

canned tomatoes

💰Cheaper: fresh tomatoes

Fresh tomatoes can be less expensive when in season.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is often less expensive and can be used for sautéing.

Heat 2 tablespoons of olive oil in a skillet over medium heat.

Add 1 small chopped onion and 2 minced garlic cloves to the skillet, sautéing for 5-7 minutes until softened.

Add 50g of chopped carrot and continue to sauté for another couple of minutes.

Stir in 1 teaspoon of dried oregano and 1 teaspoon of dried basil, heating gradually to avoid burning.

In a mixing bowl, combine 1/2 cup of raw sunflower seeds, 220g of canned white beans, 50g of canned sweet peas, and 50g of canned sweet corn.

Add 2/3 cup of oat flour, 2 tablespoons of gluten-free soy sauce, and 1 tablespoon of tomato paste to the mixture.

Mash the mixture until combined and form into meatballs.

In a pot, heat 2 teaspoons of olive oil and add 1 cup of vegetable broth, 450g of canned tomatoes, and ~1/2 teaspoon of gochjang hot pepper paste, stirring well.

Simmer the sauce for 5-7 minutes, then add 1/4 cup of tomato paste and 1 tablespoon of Jerusalem artichoke syrup, continuing to simmer for another 5-7 minutes.

Add fresh herbs, 20g of parsley and 10g of mint, at the last minute before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens