Meatless meatballs, mashed potatoes, and brussels sprouts smothered in dill gravy. I love a hearty Sunday suppah! As we like to call it in Boston.
Fall is right around the corner, and I am gearing up and practicing hearty vegan meals to keep you warm and satisfied all winter. So many of you reach out to me about family meals after you make the switch to a vegan diet. I would say this is the kind of meal you could serve to a carnivore spouse or family member and not get any complaints.
Today I prepared the meatless meatballs with white cannellini beans. You could also use chickpeas or black beans. It is really about the seasonings. The more fresh herbs, the better. I used parsley and basil for the meatless meatballs and fresh dill for the gravy. The brussels sprouts were lightly steamed and caramelized in a saute pan with a little spray of olive oil.
The gravy's base is one of the uncooked meatballs with a sautéed chopped shallot. Then I made a paste of tamari, apple cider vinegar, flour and nutritional yeast. You could also add some vegan sour cream to the gravy for richness like they use for Swedish meatballs.
Meatless Meatballs Smothered in Dill Gravy
Not only are beans one of the most economical sources of protein, but they are also one of the healthiest choices you can make. Beans can lower cholesterol because of the soluble fiber. Soluble fiber forms a gel and helps bind acids and cholesterol in the intestinal tract, preventing their reabsorption into the body. Some studies have shown that beans can lower cholesterol by as much as 10% in 6 weeks.
Also, using beans in place of meat cuts out the saturated fat and toxins. So the next time you want a hearty dinner, try these little meatless meatball wonders. Serve them with mashed potatoes and vegetables and smother them with gravy. I promise, no one will complain.
Hope you enjoy this plant-based recipe as much as we did. Don't miss any of Ordinary Vegan's free recipes by signing up here. You can also learn more about plant-based nutrition by listening to my podcasts, available here, or on iTunes.
- 1 15-ounce carton of cooked cannellini beans, rinsed (save one tablespoon of the starchy liquid) also known as aqufaba
- 1 flax egg (whisk 1 tablespoon ground flax plus 2.5 tablespoons of water - put in refrigerator for 10 minutes or longer to thicken)
- ⅓ cup vegetable broth for sautéing
- 3 cloves chopped garlic
- ¼ cup chopped onion
- ¼ cup chopped fresh parsley (or more to taste)
- ¼ chopped fresh basil (or more to taste)
- ½ teaspoon fennel seeds
- ½ teaspoon salt
- Fresh ground black pepper
- a light sprinkling of red pepper flakes (optional)
- ½ cup bread crumbs
- Preheat oven to 375 degrees.
- Line a baking sheet with parchment paper.
- Heat the vegetable broth in a medium saute pan. Add the onion and saute until soft and translucent. Add the garlic and saute for another minute or two. Adding more vegetable broth if sticking. Remove from stove and let cool.
- Add the cannellini beans, starchy liquid, flax egg, onion garlic mixture, salt, pepper and red pepper flakes to a food processor. Pulse/blend a few times until combined.
- Add the bread crumbs and pulse a few more times. I like it to have a little texture.
- Taste and adjust seasonings.
- Scoop out about 2 tablespoons of the mixture and gently form a small ball. Place on baking sheet. You will have approximately 10-12 meatballs depending on size. Place one of the uncooked meatballs aside and put the rest into the oven.
- Cook for approximately 25-30 minutes or until browned and firm. You may want to flip them.
- Serve with vegan gravy.
- 1 small shallot, chopped
- 1 uncooked vegan meatball
- ⅓ cup of vegetable broth for sautéing (additional ½ to 1 cup or more for gravy)
- 2 tablespoons chopped fresh dill
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 2 tablespoons of vegan sour cream (optional)
- 1½ tablespoons Tamari or low-sodium soy sauce
- 1½ teaspoons apple cider vinegar
- 2 tablespoons nutritional yeast
- 1 tablespoon flour
- ¼ teaspoon ground black pepper
- Make the paste by combining the Tamari, apple cider vinegar, nutritional yeast, flour and ground black pepper. It will be a very thick paste.
- Heat ⅓ cup of vegetable broth in a large saute pan. Add the shallots and one uncooked meatball to the pan. Cook for 3-4 minutes, stirring to crumble the meatball. Add the additional ½ cup of vegetable broth and bring to boil. Lower heat and whisk in the paste until completely dissolved. Cook another few minutes. Add the salt, pepper and dill. If you like a thinner gravy, add more broth. Taste for seasoning. Serve over mashed potatoes and meatballs.
- Sprinkle chopped dill over the top.
- *If you would like the gravy to be richer, whisk in 2-3 tablespoons of vegan sour cream.**