These vegan meatballs are the perfect comfort food. They’re really easy to make, so delicious, and incredibly healthy! Serve them with spaghetti for a quick and easy dinner.
Why This Recipe Works
Kidney beans, rolled oats, and ground sunflower seeds give the plant-based meatballs an amazing texture and add lots of protein.
What I really love about this recipe is that the meatballs keep their form and don’t crumble when being baked or cooked. However, do not expect them to have the exact same texture as real meatballs.
You can serve them warm or cold. I like them even better when they’re cold because this way they have a firmer texture.
The recipe is very budget-friendly. Especially if you use dried kidney beans and cook them yourself, for example in your Instant Pot. This recipe is perfect if you’re eating on a budget!
The ingredient list for this recipe is pretty short. No hard to find or fancy ingredients. You can find all of the ingredients in any regular grocery store.
This recipe is one of my all-time favorites and I’ve had a lot of positive feedback from readers as well.
What Goes Into This Recipe:
- Kidney Beans – I usually use canned kidney beans, but you could also use dried beans and cook them in your Instant Pot.
- Soy Sauce – Use low sodium soy sauce if you want or tamari for a gluten-free version.
- Rolled Oats – Don’t use quick quick cooking oats. You need rolled oats for the right texture.
How to Make This Recipe
1. Step: Cook the spaghetti according to the instructions on the package.
2. Step: Rinse and drain the kidney beans. Put them in a medium bowl and mash them well with a fork or a potato masher.
3. Step: In a medium pan, heat some oil and sauté the onions for 3 minutes. Add the minced garlic and cook for another minute.
4. Step: Put the sunflower seeds in a food processor.
5. Step: Pulse until a fine meal is achieved.
6. Step: Add the sauteed onion and garlic to the mashed beans together with the spices, the tomato paste, the soy sauce, the ground sunflower seeds, and the oats. Season with salt and pepper.
7. Step: Use your hands to thoroughly mix everything. Then form about 12-14 vegan meatballs. (Please note that I doubled the recipe for the photos, so there are more meatballs).
8. Step: Preheat the oven to 350 °F bake the vegan meatballs for about 15 minutes.
9. Step: Carefully turn them halfway through the baking time. They should be crispy on the outside but still a bit soft on the inside. They will get a lot firmer when they cool down.
Pan-Frying Option
Alternatively you could also pan-fry them. In a medium pan, heat some olive oil over medium heat and gently roast the bean balls for about 4 minutes until they are golden.
You’ll achieve the best results with a cast iron pan.
Recipe Notes:
- I prefer to bake the vegan meatballs in the oven. This way they become a lot crispier. Besides, the texture is firmer and you don’t need any oil.
- If you’re short on time, you could pan-fry them as this is quicker. Just be careful when you turn the meatballs.
- I also love to make this recipe for picnics and potlucks. The meatballs become a lot firmer when they’re cold, so they’re the perfect finger food.
- Make sure to sauté the onion and the garlic before you add it to the bean mixture. I’ve tried the recipe without sauteing and didn’t like it because the onions were still crunchy.
- For a gluten-free version, make sure you’re using gluten-free oats and substitute the soy sauce with tamari.
FAQs:
Can I freeze this recipe?
Yes, absolutely! To reheat the meatballs, just put them in the oven at 375 degrees for about 15 minutes or until they’re warmed through.
Could I turn these meatballs into veggie burgers?
Yes, you can make patties out of the bean mixture and bake them in the oven. However, you have to adjust the baking time a bit depending on the size of the burger patties.
Try baking them for 20 minutes instead of 15. Check how they are and bake for another 5 minutes.
Can I substitute the sunflower seeds?
Yes, you could also use almonds instead.
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Sina
Vegan Meatballs with Spaghetti
Ingredients
For the vegan meatballs:
- 1 15 oz can kidney beans
- 1/2 tablespoon olive oil
- 1 large clove of garlic, minced
- 1/2 onion, chopped
- 1 teaspoon oregano
- 1 teaspoon basil
- 1 tablespoon tomato paste
- 1 teaspoon soy sauce
- 1/2 cup rolled oats
- 1/3 heaped cup sunflower seeds
- salt
- black pepper
For the chunky marinara sauce:
- 1/2 tablespoon olive oil
- 1 small onion, chopped
- 1 large clove garlic, minced
- 1 carrot, cut into small pieces
- 1 tablespoon tomato paste
- 1/4 cup dry red wine
- 1 can diced tomatoes (14,5 oz)
- 1 teaspoon oregano
- fresh basil leaves, cut into small pieces
- salt
- black pepper
For the spaghetti:
- 9 oz whole wheat spaghetti
For the cashew Parmesan:
- 1/2 cup unsalted cashews
- 2 tablespoons nutritional yeast
- 1/4 teaspoon garlic powder
- salt
Instructions
- Cook the spaghetti according to the instructions on the package.
- Rinse and drain the kidney beans. Put them in a medium bowl and mash them well with a fork or a potato masher.
- In a medium pan, heat some oil and sauté the onions for 3 minutes. Add the minced garlic and cook for another minute.
- Put the sunflower seeds in a food processor and pulse until a fine meal is achieved.
- Add the sauteed onion and garlic to the mashed beans together with the spices, the tomato paste, the soy sauce, the ground sunflower seeds, and the oats. Season with salt and pepper.
- Use your hands to thoroughly mix everything. Then form about 12-14 vegan meatballs. (Please note that I doubled the recipe for the photos, so there are more meatballs).
- Preheat the oven to 350 °F bake the vegan meatballs for about 15 minutes. Carefully flip them halfway through the baking time.
- Alternatively you could also pan-fry them. In a medium pan, heat some olive oil over medium heat and gently roast the bean balls for about 4 minutes until they are golden. You'll achieve the best results with a cast iron pan. However, I would recommend the baking version. Not only is this version oil-free, they meatballs also become more crispier and firmer this way.
- Make the marinara sauce: In a medium pan, heat the olive oil over medium heat. Sauté the onions for 3 minutes, then add the garlic and the carrot. Cook for another 2-3 minutes. Stir in the tomato paste and cook for 2 minutes.
- Then deglaze with red wine and allow to evaporate. Add diced tomatoes and simmer for about 10 minutes. Season with oregano, salt, and pepper. Before serving add some fresh basil leaves.
- Make the cashew Parmesan: Put the cashews, nutritional yeast, salt, and garlic powder in a food processor and pulse until a fine meal is achieved.
- Serve the spaghetti with the marinara and vegan meatballs and sprinkle with Parmesan and fresh basil leaves.
Notes
- I prefer to bake the vegan meatballs in the oven. This way they become a lot crispier. Besides, the texture is firmer and you don't need any oil.
- If you're short on time, you could also pan-fry them as this is quicker. Just be careful when you turn the meatballs.
- I also love to make this recipe for picnics and potlucks! The meatballs become a lot firmer when they're cold, so they're the perfect finger food.
- Make sure to sauté the onion and the garlic before you add it to the bean mixture. I've tried the recipe without sauteing and didn't like it because the onions were still crunchy.
- For a gluten-free version, make sure you're using gluten-free oats and substitute the soy sauce with tamari.
Randi c.
I can’t eat sunflower seeds, do you think flax would be a good substitute? These look great and I’m hoping my kids will eat them! :)
Sina
Thanks, Randi! :-) Can you eat almonds? This would be a good substitute as well. You can also try using flax seeds, but I think you can reduce the amount then. Breadcrumbs would also work really good, I’ve used them to make bean burgers a lot of times. Let me know how you and especially your kids liked them. ;-)
Brittany @ brittanyholtz.com
I was JUST saying I wish I could find a meatball substitute for spaghetti and zoodles. Trying ASAP. Thank you for sharing : )
Sina
Haha! Great timing I guess, Brittany! Let me know how you liked them. :-)
Farrah
Oh goodness, this looks amazing–I wouldn’t even miss the meat! <3
I'm not sure I can pick a favorite childhood movie…I really liked Homeward Bound though!
Sina
Thanks so much, Farrah! :-) I’ve never heard of Homeward Bound, but I just googled it and it sounds like something I could have liked as well! ;-)
Nadia's Healthy Kitchen
I love the idea of bean balls! Such a creative way to replace meat! The whole dish looks absolutely delish Sina :)
Sina
Thanks so much, Nadia! :-)
GiGi Eats
Those bean balls look absolutely amazing!!!!! So meaty, without the meat :o
Sina
Haha! Thanks! :-)
Bianca @ ElephantasticVegan
Awesome! I’ve never made “meat balls” with beans before – I only used TVP but these look really, really good. I have to give these a try soon :)
Sina
Thanks, Bianca! :-) Let me know how you liked them. I’ve used TVP before, but never for meat balls. This sounds delicious as well!
Kelly - Life Made Sweeter
This looks incredible, Sina! I love that you made vegan balls with beans! Such a great idea and sounds absolutely delicious!
Sina
Thanks, Kelly! :-) So happy to hear that you like the recipe!
Rebecca @ Strength and Sunshine
I used to love that movie too! I haven’t seen in in years and years and years! I think I need to make this dish and snuggle up on the coach with that movie ;)
Sina
Haha! Sounds like a great idea, Rebecca! :-) I haven’t seen it in years either, but I still gotta think of it when I see spaghetti with meat balls (or bean balls ;-) ).
Trish
I’m vegetarian and always looking for great new entrees … this looks delicious! I can’t wait to try your recipe.
Sina
Thanks, Trish! So happy to hear that you like it! :-)
Mickey
I am not vegan and I love my meatball but these really look delicious! The sauce recipe looks great too.
xoxo Mickey
Sina
Thanks so much, Mickey! :-)
Miranda @ Miranda Writes
This is such a smart idea! I’m not vegan but I do love bean burgers so I bet this is great. =)
Sina
Thanks, Miranda! Oh yeah, I love bean burgers too! I’m sure you’d like the bean balls as well. :-)
Annmarie
Love bean balls! I made some a while ago and have been craving them- yours look delicious, I’ll have to give them a try!
Sina
Thanks, Annmarie! :-) Let me know how you liked them!
Gayle @ Pumpkin 'N Spice
Yum! This looks like the perfect comfort food dish! I love the bean balls in place of meat! Sounds delicious!
Sina
Thanks, Gayle! :-) Yeah, pasta is definitely the ultimate comfort food for me!
Debbie @ Coach Debbie Runs
This looks delicious! So happy I found your blog (through Blog Love). Cant’ wait to have a look around at all your yummy recipes. First I must find that cashew Parmesan (never mind, I just saw that you have the directions at the end of the recipe. Yay!).
Sina
Thanks so much, Debbie! I just had a look at yours and took some time reading some of your articles. I’ll definitely be coming back for more! Keep up the great work! :-)
Anu-My Ginger Garlic Kitchen
Wow! Spaghetti with bean balls sounds wonderful, Sina! I love how healthy and delish these are. I need to make it SOON! :)
Sina
Thanks so much, Anu! :-) Let me know how you liked them. ;-)