Vegan Mushroom Meatballs in Pepper Sauce (lower carb option)
For the Mushroom Meatballs
- 1 Tablespoon ground flax meal + 3 Tablespoons water
- 1 Tablespoon light olive oil or vegan butter
- 2/3 cup chopped red onion or 1 large shallot
- 8 ounces cremini mushrooms, sliced
- kosher salt and ground black pepper, to taste
- 1 cup roasted nuts (almond, pistachio, or toasted walnut halves), see notes if unroasted
- 2/3 cup gluten free flour or oat flour
- 1 1/2 teaspoons minced garlic (~3 cloves garlic)
- 1 Tablespoon gluten-free tamari soy sauce
- 2–3 Tablespoons nutritional yeast
- 3 Tablespoons chopped fresh basil + extra for garnish
- 1/2 teaspoon paprika (see notes)
- 1 teaspoon dried parsley
- 1/2 teaspoon onion salt
- 2 cups Red Pepper Sauce (or sauce of choice)
- Garnish – fresh chopped basil and cracked pepper
- Preheat oven to 400F. Line a baking sheet with parchment paper.
- In a small bowl, whisk together the ground flax and water. Let it sit for a few minutes until it thickens into an egg-like consistency.
- In a large frying pan, heat 1 Tablespoon oil over medium heat. Cook and stir onions until fragrant and softened, around 3 minutes. Add the mushrooms and sauté until lightly browned and softened. Cover and cook on medium low for 5 minutes, mixing a couple times. Season with salt and pepper and mix again. Set aside to cool for at least 5-10 minutes.
- While the mushrooms are cooling, add the roasted nuts to a food processer and blend until a fine nut meal is formed. Transfer to a bowl and mix in flour.
- Next place the mushrooms, onion, and garlic in the food processor or blender. Blend until a soft paste is formed, stopping to scrape the sides a few times.
- To the flour bowl, add the mushroom paste, soy sauce, nutritional yeast, basil, paprika, parsley and onion salt. Stir until combined.
- Mix in the flax egg. If the batter is too soft, place in the fridge to chill for 30 minutes.
- Using a cookie scoop and then rolling by hand, shape the batter into meatballs. Place on the lined baking sheet.
- Bake for 20 minutes then turn the meatballs over and place back in the oven for another 10-15 minutes.
- While the vegan mushroom meatballs are baking, heat the pepper sauce in a large saucepan (can use the same one from the mushrooms) over low heat.
- Once the meatballs are done baking, add to the pan of warmed Pepper Sauce or sauce of choice. Mix and keep warm until ready to serve. Serve and garnish with basil and cracked pepper.
- Store in the fridge in an airtight container for up to 3 days.
Substitutes – For a lower carb option replace the oat flour with chickpea flour. Use 2 teaspoons Italian seasoning to replace the paprika, parsley, and onion salt.
Cooking Tip – To roast raw nuts, add the nuts to a skillet on medium high heat, stirring often, for 5 minutes or just until you can smell them toasting but not burning. Once cooled, transfer to a food processor or blender and blend until a fine nut meal is formed.
- Prep Time: 10
- Cook Time: 30
- Category: main
- Method: oven
- Cuisine: italian american
- Serving Size:
- Calories: 114
- Sugar: 1.9 g
- Sodium: 235.8 mg
- Fat: 7.8 g
- Saturated Fat: 0.7 g
- Carbohydrates: 7.7 g
- Fiber: 2.7 g
- Protein: 4.8 g
- Cholesterol: 0 mg
Keywords: meatballs, vegetarian, keto, low carb, healthy, vegan, mushroom