Making the perfect veggie meatball is an art and the secret is seasoning. These mushroom-chickpea meatballs are blended with fragrant onions, garlic, nutritional yeast for cheesiness, Sriracha, savory liquid aminos, and a few other spices. After being formed and baked until crispy, these meatballs are tossed in a creamy cashew sauce which tastes amazing over mashed potatoes, noodles, or rice. Yum!

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Swedish Mushroom Meatballs [Vegan]

Ingredients

For the Meatballs:

  • 1 tablespoon olive or coconut oil
  • 2 cups diced mushrooms
  • 1 small onion, diced
  • 3 garlic cloves, minced
  • 1 1/2 cup chickpeas, mashed
  • 1 cup whole wheat bread crumbs
  • 1/4 cup nutritional yeast
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup unsweetened apple sauce
  • 1/2 teaspoon Sriracha
  • 2 tablespoons liquid aminos
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • A pinch of nutmeg
  • A pinch of allspice
  • A pinch of salt and freshly cracked pepper, to taste

For the Sauce:

  • 1/2 cup cashews, soaked overnight
  • 1 cup water
  • 1 teaspoon apple cider vinegar
  • 1 tablespoon liquid aminos
  • 1 teaspoon dijon mustard
  • 5 tablespoons vegan butter
  • 3 tablespoons flour
  • 2 cups vegetable broth
  • Salt and pepper, to taste
  • Fresh parsley, for garnish
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Preparation

To Make the Meatballs:

  1. Heat oil on medium heat. Add mushrooms and cook down for a few minutes before adding onion and garlic. Take off heat when onions are translucent. Set aside until cooled a bit.
  2. In a medium bowl, add all ingredients (including mushroom mixture). Mix until all ingredients are incorporated. If needed, mix with clean hands.
  3. Preheat the oven to 400°F.
  4. Roll into balls a little smaller than a golf ball. If they seem crumbly, make sure you are pressing/rolling them firmly, a dryer mixture results in better textured meatballs.
  5. Place on a baking sheet lined with parchment paper. Bake for 20-30 minutes, turning over at the halfway point. Take them out when they have a lightly browned outer crust.

To Make the Sauce:

  1. Add cashews, water, vinegar, liquid aminos, and mustard to a blender. Blend on high until completely smooth.
  2. Heat butter in a large skillet. Add flour. Whisk constantly for a few minutes.
  3. Pour in cashew mixture along with the vegetable broth. Bring to a simmer. The sauce will begin to thicken. Add salt and pepper.
  4. Add meatballs and sprinkle with the fresh parsley.
  5. Serve.

Nutritional Information

Total Calories: 1920 | Total Carbs: 162 g | Total Fat: 121 g | Total Protein: 55 g | Total Sodium: 2854 mg | Total Sugar: 15 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


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