Ingredients
Scale
- 1 lb (450g) fresh mushrooms, finely chopped
- 1 cup cooked quinoa or oats
- 1/2 cup nutritional yeast
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 1 tbsp soy sauce or tamari
- 1 tbsp tomato paste
- 1 tsp smoked paprika
- 1/2 tsp black pepper
- 1/2 tsp salt
- Olive oil for baking or frying
- Fresh parsley or herbs for garnish (optional)
Instructions
- Start by cleaning and finely chopping the fresh mushrooms. Sauté in a little olive oil over medium heat until tender. Let cool slightly.
- In a large bowl, combine sautéed mushrooms, cooked quinoa or oats, nutritional yeast, minced garlic, chopped onion, soy sauce, tomato paste, and spices. Mix thoroughly until well incorporated and sticky enough to hold together. Add more oats or breadcrumbs if needed.
- Form the mixture into small, even-sized balls about 1 to 1.5 inches in diameter. Place on parchment-lined baking sheets or in a lightly oiled skillet.
- For baking: Preheat oven to 375°F (190°C). Bake for 20-25 minutes, turning halfway, until golden. For frying: Heat olive oil in a skillet over medium heat and fry for 8-10 minutes, turning occasionally until browned.
Notes
- Can substitute oats with cooked lentils or gluten-free breadcrumbs for gluten-free options.
- Coconut aminos or liquid amino acids can replace soy sauce for soy-free versions.
- Make ahead and store in an airtight container in the refrigerator for up to 4 days. Freeze for up to 3 months by placing in a single layer until solid, then transferring to a freezer-safe bag.
- Prep Time: 15 minutes
- Cook Time: 20-25 minutes (baking) or 8-10 minutes (frying)
- Category: Main Course
- Method: Baking or Frying
- Cuisine: Vegan
- Diet: Vegan, Plant-Based
Nutrition
- Serving Size: 4 meatballs
- Calories: 150 kcal Kcal
- Sugar: 2 g
- Sodium: 320 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4.5 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 4 g
- Protein: 7 g
- Cholesterol: 0 mg