Vegan Swedish TVP Meatballs (with Black Beans)
These delicious vegan Swedish TVP meatballs are incredible in flavor, high-in-protein, super healthy and have an amazing meaty texture that makes for a very satisfying meal. They are smothered in a rich umami-flavored gravy sauce and at their best when served over mashed potatoes or noodles. Welcome to the ULTIMATE vegan comfort food recipe!
Servings: 4 servings
Calories: 433kcal
Ingredients
For the TVP Meatballs
- 1 cup textured vegetable protein (TVP) + ¾ cup of warm water
- 1 cup canned black beans well drained and mashed
- 2 tbsp soy sauce
- ⅓ cup yellow onion shredded
- ½ cup walnuts roughly chopped
- 2 tbsp sesame seeds
- 2 tbsp nutritional yeast
- 1 tbsp ground flax seeds
- ¼ cup breadcrumbs
- ⅛ tsp ground cinnamon
- ⅛ tsp ground nutmeg
For the gravy
- 1 batch of vegan onion gravy see below to get the recipe
Instructions
- Add the TVP to a medium bowl and pour over ¾ cup of hot water with the soy sauce. Let sit for 10-15 min. While the TVP is soaking, mash the black beans to a coarse texture using a fork and shred the onion.
- Transfer the soaked TVP (alongside with all the soaking water), the mashed black bean and the shredded onion to a medium large bowl. Add the rest of the meatball ingredients and stir well to create a uniform mixture. It should be sticky and hold together if pressing the mixture together in between your fingers.
- Using about 1.5-2 tablespoon of mixture at the time, shape 20 balls by first pressing the mixture in your hands and then, rolling to smooth. Transfer on a plate and keep going until you used all of the mixture.
- Warm up a large pan on medium heat (you can also warm up a small amount of oil, if desired, or use a non-stick pan for oil-free) and roast the balls for a few minutes on each side. Move them around or flip them only when browned so it creates more texture and flavor. Keep the heat on low-medium and roast until all sides are browned, about 20 minutes total.
- While you are roasting the meatballs, make the onion gravy in a medium pot. When the gravy is done, transfer to a blender and blend until smooth.
- When the meatballs are done roasting, pour the blended gravy right into the pan and warm up for a few minutes. Adjust the texture by adding extra broth as needed and stir.
- Serve immediately over mashed potatoes or cooked noodles with a side of green veggies.
How to oven-bake the meatballs
- You can also cook the meatballs in the oven at 350º on a parchment paper covered baking sheet for about 35-40 minutes, flipping once or twice.
Video
Notes
- Rinse/clean your hands once in a while when rolling the balls. If your hands are covered with some of the mixture, then if it will be harder to roll to a smooth texture as they will stick to them.
- Use a large pan to roast the meatballs: they will roast better that way and avoid steaming.
- The gravy tends to thicken quickly once chilled or once added to the pan. If too thick, then add a splash of broth or water and whisk to loosen it up.
- Store any leftovers in the fridge for up to 4-5 days. They store better when the meatballs are kept apart from the gravy. Can also be frozen for up to 6 months. To prevent them from sticking to each other, placed the roasted meatballs on a parchment lined baking sheet and transfer to the freezer. Once frozen, transfer to a container so you can only grab a few at the time. Thaw overnight in the fridge, then re-heat in a pan or using the microwave.
- Nutrition: please note that the nutritional information is an estimate per serving provided for informational purposes only (calculated by software) and accuracy is not guaranteed. Consult with your healthcare provider or a registered dietitian if you need precise nutrition calculations for health reasons.
Nutrition
Calories: 433kcal | Carbohydrates: 40g | Protein: 24g | Fat: 14g | Saturated Fat: 1g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 2g | Sodium: 721mg | Potassium: 357mg | Fiber: 10g | Sugar: 4g | Vitamin A: 6IU | Vitamin C: 2mg | Calcium: 165mg | Iron: 5mg