Vegan meatballs (soy free, gluten free and oil free)
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Served here on gluten free pasta, these meatballs are packed with protein and flavor. You can make them in advance and freeze them for easy future meals and can even crumble them for an easy whole food based “meat” substitute.
About the Ingredients:
Millet
Millet is a gluten free grain that can be prepared similarly to rice but offers a very different flavor and nutrition profile. When cooked and eaten as a whole grain (like in these “meatballs”), it has a nutty flavor and is a great source of iron, protein and fiber. Millet can also be ground into millet flour, an excellent gluten free flour.
Walnuts:
Walnuts are a great snack on their own but are versatile enough to be found in many places (like in these vegan “meatballs”). In this recipe they add texture, protein and healthy fats. Walnuts are full of antioxidants and unsaturated fats. Both of these things boost the mighty walnut’s reputation for fighting inflammation and promoting heart health.
Flax Seeds:
In this recipe, flax seeds serve a very important purpose. They hold everything together. Flax seeds form a gel when combined with liquid and this makes them a great binder. Like walnuts, flax seeds are a good source of omega-3 fatty acids.
Oats:
The oats in this recipe help out the flax seeds – they absorb moisture and help hold everything together. In addition to acting as a binder here, they add fiber and protein and oats are linked to improved cardiovascular health and lower cholesterol.
Vegan Meatballs (GF, soy free and oil free)
Ingredients
- 1/3 cup millet (dry)
- 2/3 cup water
- 2 TB flax seeds
- 1 cup walnuts
- 1/2 cup rolled oats gluten free if preferred
- 1 tsp salt
- 1 Tb italian seasoning
- 2 Tb additional water as needed
Instructions
- Place the dry millet in a sauce pan. Over medium head, gently toast the millet for a few minutes. Add 2/3 cup water and bring to a boil. Cover the pan and cook for 15 minutes. Remove from heat and let the millet sit, covered, for 10 minutes.
- Let the millet cool completely in the fridge.
- Preheat oven to 375 F.
- In a blender or food processor combine the flax seeds, walnuts and oats. Process or pulse to grind until a fine consistency is reached. It is okay if you are a few larger pieces of walnuts.
- In a bowl, mix the walnuts, flax and oats with the cooled millet, salt and italian seasoning. Add the 2 Tb extra water gradually. The mixture should not be wet but the ingredients should not fall apart when pressed in your hand.
- Form "meatballs" about 1 inch in diameter. Place them in a glass baking dish or on a baking sheet and bake at 375 for 35-40 minutes. Flip the meatballs after 20 minutes.