vegan meatballs with polenta & slow-cooked tomato sauce

Whether you are having a meatless Monday or looking for a comforting vegan meal, these vegan meatballs with polenta, a slow-cooked tomato sauce and almond parmesan is a great choice. What will surprise you is how close the texture of these is to actual meatball.

These vegan meatballs are made out of whole foods and are tender, flavourful, nutritious and really easy to make. Combine these with a slow-cooked tomato sauce and polenta...what could be better for dinner than this?

THESE "MEATBALLS" ARE

• hearty

• firm but tender

• flavourful

• healthy

• baked and not fried

• vegan

• gluten-free option

• comfort food at its best!

• and affordable to make

Creamy and comforting, Polenta makes a terrific bed for sauces, which makes it perfect to serve with these meatballs and the slow-cooked tomato sauce.

I am sure we all agree meatballs and a good tomato sauce are a must!

WHAT IS A SLOW-COOKED TOMATO SAUCE

Cooking the tomato sauce on low and for long intensifies the tomato flavour. The sugars in the tomatoes caramelise during the process which creates the most incredible depth of flavour. The trick is to reduce the sauce really slowly. If you find the sauce is looking too dry, you can add a splash of water.

Keep the sauce uncovered and only stir occasionally.

The longer it cooks, the more intense the flavour!

THESE "MEATBALLS" ARE GOOD WITH

• pasta

• rice

• sandwiches, think a meatball sub!

• with a baked potato or sweet potato

• add them to soups

• or on their own

LET'S TALK MUSHROOMS

Mushrooms are the main ingredients in these meatballs and give them that meaty texture and heaps of flavour.

The trick to make these perfect is to cook the mushrooms until dry. Mushrooms release a lot of water during the cooking process, so make sure all the water is evaporated before removing from the heat.

If the mushrooms are too wet it can affect the end result. If you feel the mixture is too wet, simply add more oats which helps absorb the moisture.

WHAT ARE THE HEALTH BENEFITS OF MUSHROOMS

Mushrooms are a low calorie source of fiber and rich in protein, antioxidants, vitamins and minerals.

TO MAKE THESE YOU WILL NEED

• mushrooms

• onion

• garlic

• soy sauce

• nutritional yeast

• dried oregano

• red chilli flakes

• oats, use gluten-free for a gluten-free option

• walnuts

• flax egg = ground flaxseeds and water, to hold the mixture together

TO MAKE THE SAUCE YOU NEED

• canned chopped tomatoes

• onion

• extra-virgin olive oil

• garlic

• dried oregano

• red chilli flakes (optional)

• sundried tomatoes

• salt & pepper to taste

• pinch of sugar (optional)

• a handful fresh basil leaves

OTHER RECIPES YOU MIGHT LIKE

aubergine & butterbean stew

vegan butternut mac & cheese

broccoli, pea & miso soup

samosa jaffle

VEGAN MEATBALLS WITH POLENTA & SLOW-COOKED TOMATO SAUCE

These vegan meatballs are made out of whole foods and are tender, flavourful, nutritious and really easy to make. What will surprise you is how close the texture of these is to actual meatball, thanks to the mushrooms.

Makes: 10 - 12 meatballs

Prep Time: 15min

Cooking/ baking time: 45 min

Total: 1 hour

FOR THE "MEATBALLS"

INGREDIENTS

• 250g portabellini mushrooms, sliced (button mushrooms will work too)

• Flax egg: 1 1/2 tbsp ground flaxseeds mixed with 3 tbsp water

• 1/2 large onion, diced

• 1 - 2 cloves of garlic, sliced

• 1 tsp dried oregano

• 1 tbsp soy sauce

• 1 tsp salt

• Black pepper to taste

• 1/2 tsp red chilli flakes (optional)

• 1 tbsp nutritional yeast

• 75g rolled oats, gluten-free if required

• 35g walnuts

INSTRUCTIONS

1. Make the flax egg by mixing the ground flaxseeds with the water and set aside.

2. Preheat the oven to 180C.

3. Fry the onions in a sauce pan for 5min on low with a tbsp olive or macadamia oil.

4. Add the mushrooms, oregano, salt, soy sauce, garlic, red chilli flakes and pepper and increase the heat. Fry until all the liquid from the mushrooms has evaporated. This will depend on the size of the mushroom chunks, mine took about 15min. Stir occasionally. Set aside to cool once cooked.

5. Add the oats and walnuts to a food processor and blend into a rough flour consistency. Transfer the blended mixture to a large mixing bowl and set aside.

6. Next, transfer the cooked mushroom mixture into the food processor and blend or pulse until a rough texture. Do not over-blend as we want to keep some texture.

7. Add the blended mushrooms to the oats, add the flax egg and the nutritional yeast and mix until well combined. Form into 10 - 12 meatballs and transfer onto a prepared baked sheet ( I used a silicon baking sheet). Bake for 20 -25 min or until crispy. Rotate the baking sheet halfway through.

8. Enjoy hot with creamy polenta and tomato sauce (recipe below).

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FOR THE SLOW-COOKED TOMATO SAUCE

INGREDIENTS

• 1 1/2 can chopped tomatoes

• 1/2 large onion, diced

• 3 tbsp extra-virgin olive oil

• 1 -2 cloves garlic, sliced or crushed

• 1 tsp dried oregano

• 1 tsp red chilli flakes (optional)

• 3 sundried tomatoes finely slices

• salt & pepper to taste

• pinch of sugar (optional)

• 1 handful fresh basil leaves

INSTRUCTIONS

1. In a large sauce pan, fry the onions in the olive oil for 10 - 12 min on low, until golden and translucent, but not burned. Stir occasionally.

2. Add the garlic and fry for another 2 - 3 min.

3. Add the rest of the ingredients and let it simmer on low for at least 30 - 40 min, uncovered*

TIP!

*Cooking the tomato sauce on low and for long intensifies the tomato flavour. The sugars in the tomatoes caramelise during the process which creates the most incredible depth of flavour. The trick is to reduce the sauce really slowly. If you find the sauce is looking too dry, you can add a splash of water.

Keep the sauce uncovered and only stir occasionally.

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FOR THE POLENTA

INGREDIENTS

• 1 cup polenta

• 4 cups boiling water

• 3/4 tsp sea salt

• 1 tbsp vegan butter (optional)

INSTRUCTIONS

1. In a medium saucepan, add the boiling water and salt and give a quick stir for the salt to dissolve.

2. While whisking, slowly pour the polenta into your water to avoid lumps.

3. Once all of your polenta is in the water, continue whisking until it starts to thicken, about 2 minutes. Then turn heat down to low and cover. The polenta should be gently bubbling.

4. Cook for 15 - 20 min or as per packaging instructions. Add more water as needed.

5. Once removed from the heat, stir in the vegan butter and enjoy!

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