Tender, meaty, and flavorful vegan meatballs are here!
I’m super excited to share this recipe with you as it’s the best “meatballs” I ever made. Plus they come with a sweet and salty teriyaki sauce that, let’s be honest, makes them 10X better.
We start with the aromatics. Cook onion and garlic until fragrant, then add the mushrooms that will not only add a ton of flavor but also texture and moisture to the balls. Once the mushrooms are cooked and have reduced, it’s time to add the spices. I went with smoked paprika, cumin, chili, and oregano.
Next, you transfer the mixture to a food processor and add the rest of the ingredients. Almond flour adds richness, pecans crunchiness, and red kidney beans softness. For even more texture I added cooked buckwheat groats. I have used them many times here is savory or sweet recipes, I love their nutty flavor and chewy texture. If you can’t find buckwheat groats, you can use brown rice, steel-cut oats, or bulgur.
Give it a few pulses until it has a coarse texture that looks like ground meat. Then transfer to a bowl and add some vital wheat gluten. I try to keep most of the recipes here gluten-free, but once in a blue moon I use all-purpose flour, or in this case pure gluten. The reason I added gluten is to give the meatballs a stretchy texture, it’s very subtle as I don’t use much but it’s enough to take them to the next level, plus they hold together better.
Now if you want to make the balls gluten-free, just omit the gluten. Obviously, you won’t have the same meaty texture but they will still taste great!
Finally, shape into balls and bake for about 20 minutes in the oven before shallow-frying in a skillet until golden brown.
The teriyaki sauce is very easy, you simply combine soy sauce, maple syrup, toasted sesame oil, lime juice, and minced garlic in a small bowl. Then dissolve a teaspoon of cornstarch into it so the sauce thickens when heated. Pour the sauce in the skillet, mix to coat the balls and remove from heat. It’s now ready to serve!
These meatballs are a crowd-pleaser! Whether you have only vegans and/or meat eaters at your table, these won’t disappoint! The meatballs are super tender, meaty, and glazed with a garlicky, sweet and salty sauce.
Fore more meatball recipes, check out these delicious Veggie Balls in Creamy Masala Sauce!
Let me know in the comments if you try this recipe!
Vegan Tender Teriyaki Meatballs
Soft and tender vegan meatballs glazed with a sweet and salty teriyaki sauce! A crowd-pleaser!
Yield: 20 Meatballs
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Pin RecipeIngredients
Tender Meatballs
- 1/4 cup (40g) buckwheat groats
- 2 cups (473ml) water
- 1 tbsp (15ml) oil
- 1 medium onion, diced
- 1 clove of garlic, minced
- 1 cup (70g) sliced mushrooms
- 2 tbsp (30g) tomato paste
- 1 tbsp (15ml) soy sauce
- 1 tbsp (15ml) maple syrup
- 1/4 tsp each: smoked paprika, ground chili, cumin
- 1/2 tsp oregano
- 1 tsp onion powder
- 1/2 cup (85g) cooked red kidney beans
- 1/4 cup parsley (or cilantro, basil)
- 1/4 cup (24g) almond flour
- 1/4 cup (22g) breadcrumbs
- 1/4 cup (30g) pecans
- 1/4 cup (30g) vital wheat gluten
Teriyaki Sauce
- 1/4 cup (60ml) soy sauce
- 3 tbsp (45ml) maple syrup
- 2 tbsp (30ml) lime juice
- 1 tbsp (15ml) sesame oil
- 1 tbsp minced garlic
- 1 tsp cornstarch
Instructions
Tender Meatballs
- Start by cooking the buckwheat groats: Add the buckwheat groats and the water to a saucepan. Heat over medium heat and bring to a boil. Reduce to a simmer and cook uncovered for 7 minutes.
- Taste to check if the buckwheat is cooked, it should not be mushy or crunchy, it should be soft with some texture. Drain, discard the cooking water and set aside the cooked buckwheat.
- Preheat the oven to 350°F (175°F).
- Heat a tablespoon of oil in a skillet over medium heat. Once hot, add the diced onion and garlic and cook until fragrant, about 3 minutes.
- Add the sliced mushrooms and cook for another 6-8 minutes. Stir in the tomato paste, soy sauce, maple syrup, spices, oregano, and onion powder. Cook for another 30 seconds and remove from heat.
- Transfer the mushroom mixture to the bowl of a food processor. Add the cooked red kidney beans, parsley, almond flour, breadcrumbs, and pecans. Pulse for 5-7 seconds, or until it has a coarse texture.
- Add the cooked buckwheat to the food processor and pulse for another 3-5 seconds. You don’t want to process too much to keep some texture, you should still see some whole buckwheat groats.
- Transfer the mixture to a large mixing bowl, add the vital wheat gluten and mix using a wooden spoon until fully incorporated. With slightly wet hands, shape the mixture into balls (I used about 1.5 tbsp for each ball) and place them on a baking sheet lined with parchment paper.
- Bake the “meatballs” for 20 minutes. In the meantime, prepare the teriyaki sauce.
- In a small mixing bowl, combine the soy sauce, maple syrup, lime juice, sesame oil, minced garlic, and cornstarch together.
- Once the meatballs are ready, heat a tablespoon of oil in a skillet over medium heat. Add the meatballs and shallow-fry until golden brown, about 3 minutes. Remove from heat and pour in the teriyaki sauce. Stir to coat the balls with the sauce.
- Serve the teriyaki meatballs immediately on a bed of rice or noodles and some greens on the side.
- Meatballs will keep in the refrigerator for up to 3 days. Reheat gently in a skillet, adding more sauce if needed.
Nutrition
- Serving Size: 1 (4 meatballs)
- Calories: 278
- Sugar: 12.6g
- Fat: 12.9g
- Carbohydrates: 32.3g
- Fiber: 4.4g
- Protein: 11.3g
Sounds yummy — but I can’t eat mushrooms. Any good substitutions here?
That’s difficult as it’s one of the main ingredient…but I would probably try diced eggplant.
Your meatballs look tasty, Thomas. I’m going to try this recipe. I’m curious why you feel the need to add onion powder, even though you use fresh onion and garlic.
Keep creating dishes, Thomas. I think you may be somewhat of a genius when it comes to vegan cookery.
Thanks for the kind words Charles!
I found that adding some onion powder brings additional flavor, some kind of umami. It’s not essential though so you can omit it if you want.
Tried the meatballs tonight, and they are good. I had to substitute bulgur for the buckwheat. And I used shallots in place of the yellow onion, and omitted the onion powder. Sadly, I could only get nine and a half balls from the recipe, instead of the twenty that were mentioned. But it’s all good, Thomas, thanks.
Thanks for the feedback Charles! Well I guess I made mine pretty small 🙂
Hi,
Sadly I’m allergic to buckwheat, so no soba for me. What could I use instead?
Thanks in advance.
Hi Elise, you could use bulgur, brown rice, or steel-cut oats.
Hi Thomas – I am struggling to find buckwheat groats – what could I substitute for them?
Thanks
Christine
Hi Christine, steel-cut oats, bulgur or brown rice are good substitutes.
Hello Thomas! I just finished eating this vegan meatballs and they were really tasty. I found your website this week and I thought I had to try something because everything looks so good. Thank you for your recipes and congratulations on your work!
Hey Sara,
Thanks for the kind words, I’m glad you liked the meatballs!
Hi Thomas, I just found your website. I was curious, could these be frozen after cooked? Or what would you recommend? I am going to be a new mom in a few months so I am looking to stock up my freezer with wfp recipes. Thank you!
Hi Callie,
Definitely! After cooking you can freeze the meatballs. Then thaw, sautée and deglaze with the teriyaki sauce 😉
Hi there, these look amazing ! is the vital wheat gluten necessary for the texture of these meatballs or can you omit or substitute for something else ?
Hey Amanda,
Gluten adds texture and makes the ball more meaty and tender. It can be omitted though, the texture will be slightly different but they should still taste great!
Totally incredible recipe! The sauce pushes the un-meatballs over the edge. I cooked in my air-fryer and I had no need for panfying to crisp up. Really fabulous! I will definitely make this recipe again. Thanks Thomas for yet another winner!
★★★★★
Thanks Ida! So happy to hear you liked the un-meatballs 🙂 Thanks for the rating!!
Omg, these look SO good … especially paired with the bok choy.