Chef John’s Meatless Meatballs

May 10, 2023May 10, 20230 2
Chef John's Meatless Meatballs recipe for your meatless meal nights
in Vegetarian

Prep

15 min

Cook

35 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon olive oil
1 pound fresh white mushrooms , finely chopped
1 pinch salt
1 tablespoon butter
1/2 cup finely chopped onion
4 cloves garlic , minced
1/2 cup quick-cooking oats
1 ounce very finely shredded Parmigiano-Reggiano cheese
1/2 cup bread crumbs
1/4 cup chopped flat-leaf ( Italian ) parsley , packed
2 eggs , divided
1 teaspoon salt
freshly ground black pepper to taste
1 pinch cayenne pepper , or to taste
1 pinch dried oregano
3 cups pasta sauce
1 tablespoon very finely shredded Parmigiano-Reggiano cheese , or to taste
1 tablespoon chopped flat-leaf ( Italian ) parsley , or to taste

Nutrision Information

Servings Per Recipe
4
Calories
390
Sugar
8g
Fat
14g
These meatless meatballs are a delicious and healthy twist on traditional meatballs that are usually made with ground beef or pork. This recipe is a great way to incorporate more plant-based meals into your diet without sacrificing taste or satisfaction. The meatiness of the mushrooms and the texture of the oats make these meatballs a satisfying and filling meal that can be enjoyed on its own or with pasta, salad, or rice. They also freeze well, so you can make a big batch and keep them on hand for quick and easy meals throughout the week.

Instructions

1.Heat olive oil in a large skillet over high heat.
2.Add mushrooms and a pinch of salt; cook, stirring occasionally, until mushrooms are well browned, 8 to 10 minutes.
3.Reduce heat to medium-high and add butter, onion, and garlic to the skillet; cook until onion is softened and translucent, about 5 minutes.
4.Remove skillet from heat; cool mushroom mixture for about 5 minutes.
5.Stir in quick-cooking oats, Parmigiano-Reggiano cheese, bread crumbs, parsley, 1 beaten egg, salt, black pepper, cayenne pepper, and oregano until well mixed.
6.Whisk remaining egg in a small bowl.
7.Preheat the oven to 375 degrees F (190 degrees C) and shape meatballs by scooping portions of the mixture with a tablespoon, rolling it, and placing the balls in an ovenproof baking dish.
8.Brush the tops of the meatballs with beaten egg.
9.Bake in the preheated oven until golden brown, about 25 minutes.
10.Serve meatballs with pasta sauce, grated Parmigiano-Reggiano cheese, and parsley as desired.

PROS

These meatless meatballs are perfect for vegetarians or meat-lovers looking to reduce their meat consumption while still enjoying a hearty and flavorful meal.

They are also low in fat and high in fiber, making them a healthy option for people looking to maintain a balanced diet.

CONS

These meatballs are not suitable for people with gluten allergies as they contain bread crumbs.

They also may not be as satisfying as traditional meatballs for those who are used to eating meat.

HEALTH & BENEFITS

This recipe provides a great source of protein, fiber, and nutrients from the mushrooms, oats, eggs, and parsley.
The mushrooms have been linked to supporting immune function and reducing inflammation, while oats are a great source of soluble fiber, which aids in digestive health.

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