Thursday , May 19 2022
Mushroom Meatballs with Marinara Sauce 1

Mushroom Meatballs with Marinara Sauce

Recipe by Sara Matthews | @sarabynatureskitchen

Sara Matthews cooks up meat free meatballs!

Missing meatballs on your plant-based diet? These mushroom-based ones will satisfy your craving. Serve them with a marinara sauce on cooked spaghetti, or courgetti. They are also great in a wrap with salad and chilli sauce or on their own with some ranch dip as a snack or part of a grazing platter.

This marinara sauce can be left chunky, or blended to a smooth sauce and used as a dipping sauce for potato wedges and vegetables.

Serves 4, makes 12 meatballs


For mushroom meatballs
300g of mushrooms, chopped
1 large onion, chopped
4 cloves of garlic, crushed
2tbsp of nutritional yeast
1tsp of yeast extract
100g of gluten free oats
3tsp of oregano
1tbsp of milled flax seeds
1tbsp of chopped walnuts
1tsp of chilli powder
1 ½ tsp smoked paprika 
A good grind of black pepper
A pinch of salt (optional)
For marinara sauce
2 tins of chopped tomatoes
1tbsp of tomato puree
1 onion, finely chopped
4 cloves of garlic, crushed
3 large sprigs of fresh basil, roughly torn
1tsp of balsamic vinegar
Salt and pepper to taste

Preheat the oven 200°C.

Line a baking tray with parchment.

In a large frying pan over a medium heat, cook the onions and garlic in a splash of water. Add the water a splash at a time to stop the onion from sticking. Cook for a few minutes then add the chopped mushrooms, oregano, and yeast extract. Cook for a further 5-10 minutes until the mushrooms are cooked and soft.

In a food process add the oats and pulse to make a coarse flour. Add all the other ingredients. Pulse to combine. You want a rough mix, not a puree, as you still want some texture to the balls.

Roll into 12 balls, place on your prepared baking tray. Bake in the oven for 15 minutes, remove and turn over, continue to cook for a further 5 minutes until slightly crispy and golden. Remove from the oven. Either eat as they are in a wrap or with dips or add to the marinara sauce and serve with pasta..

For the marinara sauce:
In a shallow pan, with a splash of water, cook the onion and garlic until soft. Add all the other sauce ingredients and simmer for 15 minutes until the sauce thickens and reduces a little. Serve with the mushroom meatballs.

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