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.
Becca
Made this and loved it, although I will say that that was a lot of pasta, so you may want to have a bit less. None of us could finish all the pasta. I found the beanballs really tasty and I think I’ll make them again to go with other things! Will definitely be having again.
Lynette
These are super yummy! I made them twice now. The first time I fried them on the stove top but they fell apart. The second time I put them on a baking sheet greased with olive oil and put then in a preheated 350 degree oven for 20 minutes, turned them and baked them an additional 20 minutes. I put them in a serving dish and poured the heated marinade from the store over them. They held together quite well. I look forward to making these again. I am definitely not vegan or vegetarian but I do appreciate the health benefits of beans. Thank you!
Madeline
I made this tonight and it was delicious!!! I was hesitant about the “bean”balls but they’re freaking delicious!!! Thanks!!
Lena
Those bean balls were absolutely delicious! I didn’t have kidney beans so I subbed black beans. Sadly, my carrots just wouldn’t soften, so the sauce had some crunch. I would give the marinara more garlic and herbs next time.
Also be careful when frying the meatballs if you don’t have a good nonstick pan, they might fall apart a little.
I loved it!
Monica Cook
We are new vegans, so I’m trying to find some tasty recipes to add to our weekly rotation. This one is a real winner! Instead of frying the ‘beanballs’, I baked them in the oven at 200 degrees C (fan-forced) for around 20 minutes. Amazing! I will definitely be making this meal again.
Lourdes Tome
I have made this several times and it has become one of my favorite and go to meals. All my family and friends that have tried it have loved it and always ask for the recipe. Thank you!
Viktorija
Girl! these balls are amazing!
Sina
So glad you liked them, Viktorija! :-)
Brent K
Hey there, this is an amazing idea, and I am excited to try these tonight. I was wondering if you ever attempted to make this recipe into burgers? I would assume it would work out if they are pan fried.
Sina
Hi Brent,
Thanks for the compliment! Yes, I’m sure this would work as well. Maybe try adding some more oats then, so they mixture will get a bit firmer. :-) Hope you like them!
Megan
These look great! But I can’t have oats (or gluten). Do you think quinoa flakes could work? Would the amount change? Or would another substitution be better? Thanks!!
Sina
Hi Megan, I haven’t tried them with quinoa flakes yet, but I used the oats to give them some more texture, so I think this could work with quinoa flakes as well. Have you tried gluten-free oats or are you allergic to oats in general? I think you could also use popped amaranth or cooked quinoa instead. I’d just see how it works and if needed you could also add some more sunflower seeds. I hope that helps. Let me know how it worked out. :-)
Deryn @ Running on Real Food
Amazing! I’ll be making these asap, with a big plate of zoodles! Just tried a cauliflower “meatball” recently too and they were awesome.
Sina
So glad you like them, Deryn! They’re great with zoodles. :-) Yummy! I haven’t heard of cauliflower “meatballs” yet, this sounds so good! I love making cauliflower “cheese” sauce.
Aryane
Hi there! :)
I stumbled upon your recipe today and made the balls tonight using leftover black beans! I mean, how often does that happen? Most recipes get lost forever in the depths of my Pinterest!
They were super yummy and held their shape well, but I wish I’d pulsed the oats a little in my food processor, they were kind of coarse. But besides that, I highly recommend them. Thanks for the recipe!
Sina
Hi Aryane! I totally know what you mean. I got tons of recipes from Pinterest I wanna try. I could probably live off these lists for the rest of my life. Haha! So glad you liked them! :-) And about the oats: I didn’t mind them because they gave the bean balls some more texture, but pulsing them sounds great as well.
Nicole Rossetti
I’m not sure which are more yummy, your recipes or your photography! This is definitely going on my to-do list :-)
(By the way, you might want to correct step 4 though!)
My favourite childhood movie was The Aristocats, and I still love it! :-)
Sina
Thanks, Nicole! :-) Oh yeah, I love that movie too! Haha! Yeah, it should have said vegan meat balls, but I just used bean balls instead. Thanks for letting me know. ;-)
Julia
Wow! These little balls of bean-y bliss are amazingly delicious! The combo of kidney beans and seeds is so hearty and flavorful. What a great idea! I flavored mine with a bit of homemade vegan worcestershire sauce, crisped them up in a cast iron pan and served them with zoodles & pesto. So perfect! The uncooked balls tasted so good already that I can easily imagine serving them as an appetizer or dip! Thank you for this recipe, I will definitely make it again !
Sina
Thanks so much for your comment, Julia! So great to hear that you liked them! :-) I’m sure they’re super delicious with zoodles and pesto! I’ll have to try this soon! Haha! I know, I was already snacking on the mixture while I made them. ;-)
Christina
Can I make the bean balls by themselves and freeze them for later?
Sina
Thanks for your comment, Christina! I haven’t tried to freeze them yet, but I wanted to try this as well. I’m pretty much sure it will work though. :-)
shanthi
I just made this tonight absolutely delicious! thanks so much for the recipe!
Sina
That’s so great to hear, Shanthi!! :-) You’re more than welcome! ;-)