Budget Vegan Cooking; Vegan Meatballs & Sauce = $1.14 a portion!

breadcrumbs

🥗Healthier: ground oats

💰Cheaper: crushed crackers

Ground oats are a healthier alternative, while crushed crackers can be a budget-friendly option.

nutritional yeast

💰Cheaper: parmesan cheese

Parmesan cheese adds a similar umami flavor, though it's not vegan.

vegetable broth

💰Cheaper: water

Water can be used as a base, but broth adds more flavor.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is a more affordable option for frying.

Welcome to the episode and introduction of the dish.

Prepare 2 cans of chickpeas, drained (240 grams each) without rinsing to use the aquafaba as a binder.

Crush chickpeas with a fork until there are no large pieces left.

Dice a medium-sized red onion finely.

Rehydrate dried lion's mane and porcini mushrooms in beef-flavored stock, then shred them down after squeezing out excess liquid.

Add 4 tablespoons of olive oil to the mixture.

Season with black pepper, starting with 1/4 teaspoon of salt, and add 1/2 teaspoon of MSG, 1 teaspoon of onion powder, 1/2 teaspoon of garlic powder, 1 tablespoon of dried mixed herbs, and 1/2 teaspoon of Old Bay seasoning.

Mix ground chia seeds with boiling hot water to create an egg substitute and add half to the mixture along with the porcini liquid, avoiding any grit.

Incorporate about 1 tablespoon of buckwheat flour to help bind the mixture, adjusting until it holds its shape when formed into balls.

Roll the mixture into meatballs, shaping them to the desired size.

Air fry the meatballs at 155°C for 15 minutes, spraying them with oil beforehand.

Prepare the sauce by adding 15 grams of dried onion pieces to a saucepan with 60 ml of port and heat.

Add tinned cherry tomatoes to the sauce, swishing the can with water to get all the contents out.

Season the sauce with black pepper, salt, MSG, and a large pinch of white sugar, then add about 1/2 teaspoon of dried thyme.

Stir the sauce gently and heat through.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens