Homemade meatballs, homemade sauce, and homemade buns - what could be better! This is an amazing recipe that is sure to impress.

Tempeh Meatball Subs with Roasted Veggie Marinara and Homemade Buns [Vegan]






Tempeh Meatballs:

  • 1 pound tempeh (2 blocks pre-packaged)
  • 2 15 ounce cans diced tomatoes (use a bit less than both cans, maybe 1 3/4 cans)
  • 1 medium white onion, diced
  • 4 cloves garlic, minced
  • 1 teaspoon each basil, oregano, thyme, sea salt
  • 1/2 teaspoon black pepper
  • 2 Tablespoons apple cider vinegar
  • 2 Tablespoons Worcestershire
  • 1 cup oat flour (whole oats whirled in the food processor)
  • 1 cup vital wheat gluten
  • 1/4 cup bread crumbs
  • 2-3 Tablespoons whole rolled oats

Sub Rolls (makes 6):

  • 1 1/2 cup warm water
  • 2 Tablespoons instant yeast
  • 1 Tablespoons. raw sugar
  • 2 teaspoons sea salt
  • 3 Tablespoons olive oil
  • 1 cup semolina flour
  • 2 cups whole wheat flour
  • 3/4 cup all-purpose flour

Roasted Veggie Marinara (makes 1 1/2 qt.):

  • 2 15 ounce cans crushed tomatoes
  • 1 15 ounce can tomato sauce
  • 4 ounces tomato paste (roughly half+ a small can)
  • 1 zucchini
  • 1 white onion
  • 5 cloves garlic
  • 2 cups chopped broccoli
  • 1 large carrot
  • 2 Tablespoons raw sugar
  • 1 teaspoon sea salt
  • herbs (fresh if possible): thyme, basil, oregano, herbs de Provence
  • 1/2 teaspoon black pepper


Tempeh Meatballs:

  1. Crumble the tempeh until it resembles ground meat. Then saute in some olive oil with onions, garlic, spices, vinegar, and Worcestershire. Just before it starts to burn on the bottom, de-glaze it by dumping in the tomatoes. Stir this around until well-mixed.
  2. Add the flours and bread crumbs, and stir until you have a sticky, glutenous mass, sort of oatmeal consistency. Then let it cool for awhile.
  3. After a period of cooling, use a 2 Tablespoons cookie scoop to form the mixture into balls. You'll need to help compress them with your hands; the tighter, the better. Then lay each one into a lightly greased 9x13-inch roasting pan. This recipe will yield somewhere around 30 meatballs.
  4. Stick them in the pan and put them in the fridge for as long as you can afford to, preferably overnight. Then preheat to 375ºF and bake 'em up! Spray the tops and flip them around routinely. They'll be done when they begin to brown and properly solidify, maybe 45 minutes.

Sub Rolls:

  1. Mix everything together, and allow the dough to rise until doubled in bulk. Then turn it out on a floured board, divide into 6-8 equal portions, shape like sausage rolls, and allow them to rise again for about 20 minutes.
  2. Bake at 375ºF. for about 20 minutes until golden brown. Slice and toast ever so lightly before serving.

Roasted Veggie Marinara:

  1. Arrange the veggies on a cookie sheet with a few tablespoons of olive oil, sea salt, black pepper, and a 1/2 teaspoon smoked paprika. Then roast at 450ºF. for about 30 minutes or until well-browned, flipping occasionally.
  2. Combine all the tomato products in a Dutch oven or large saucepan, and bring them up to temperature, medium low. Add the veggies and stir. Season to your tastes, and let it all simmer for about 30 minutes.
  3. At this point use an immersion blender to puree the sauce to that extra smooth consistency to minimize kid vegetable detection.