Easy Vegan Meatballs (TVP)
Delicious, hearty, packed with protein, can be made gluten-free, and are easy to make! The base is made with TVP (textured vegetable protein) which is a pantry-friendly ingredient made from soybeans. These flavorful, meaty, tender meatballs are perfect for spaghetti, subs, or any other dish that calls for traditional meatballs.
Servings: (makes about 14 meatballs)
- 1 tablespoon(s) olive oil plus more for brushing
- 1 yellow onion chopped
- 4 clove(s) garlic minced or pressed
- 1 cup(s) dry TVP granules (textured vegetable protein)
- 1 cup(s) vegan beefless broth, mushroom broth, or vegetable broth
- 2 tablespoon(s) soy sauce (gluten-free if preferred)
- 2 tablespoon(s) nutritional yeast
- 1 tablespoon(s) dried basil
- 1 teaspoon(s) fennel seeds
- 1/2 teaspoon(s) black pepper
- 1/2 cup(s) all-purpose flour (or sub oat flour for gluten-free)
- Preheat your oven to 400°F (200°C). Lightly grease a large baking sheet.
- Heat the oil in a large skillet or pan over medium-high heat. Add the onions and garlic and sauté until the onions turn translucent and begin to brown, about 5 minutes.
- Stir in the TVP, broth, and soy sauce. Cover and cook at a gentle simmer until the TVP has softened and absorbed the broth, about 10 minutes.
- Remove from the heat and mix in the nutritional yeast, basil, fennel, and pepper. Now stir in the flour and mix well to make a sticky dough.
- Once the dough is cool enough to handle, wet your hands (to prevent sticking), then take about 2 tablespoons of dough and gently roll it into a meatball and place it on the prepared baking sheet. I like to use a 2 tablespoon capacity cookie scoop to make this process super quick. Repeat to make about 14 meatballs. Space the meatballs out on the baking sheet so they aren't touching and lightly spray or brush the tops with a bit of oil. Bake for 30 - 35 minutes, stopping to turn the meatballs a few times during baking until the meatballs are golden and firm.
- Enjoy the meatballs hot on pasta, as an appetizer with dip, in a submarine sandwich, or any way else you like to enjoy them. To store, allow the meatballs to cool then store in an air-tight container in the fridge for 3 - 5 days or you can freeze them.
Air Fryer cooking: preheat your air fryer to 370°F (188°C). Spray the basket with spray oil, and place the meatballs in a single layer, working in batches if needed. Spray the meatballs with spray oil and air fry 20 - 24 minutes until golden brown and firm. Oil-free: for oil-free omit the oil with the onions and instead do a water or broth sauté. Use a non-stick or silicon baking mat.
Serving: 1 meatball | Calories: 59kcal | Carbohydrates: 7g | Protein: 5g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Sodium: 212mg | Potassium: 57mg | Fiber: 2g | Sugar: 1g | Vitamin A: 39IU | Vitamin C: 1mg | Calcium: 34mg | Iron: 1mg