Ohhhhhh the hours I poured over naming this beaut.
Bean Balls. Bean Ball Subs. Mushroom Meatball Sandwiches. Vegan Paleo Meatless Meaty Meatball Sub Sandwiches. What?
The bottom line is that I made you meatless balls because I love you and I love anything that’s a vehicle for marinara sauce atop a toasty bun. I’m the girl that asks for a side of tomato sauce with, um, everything. Like hold the cheese and double the sauce on that ‘za, mkay?
These balls have been a long time coming. One of my all time favorite meals in Columbus is the eggplant meatball sub at one of our only vegetarian restaurants, Whole World. It’s so good that my carnivrous boyf happily eats it without worrying his muscles will shrink. The rich marinara, the house-made whole grain bun, the most fantastical meatless meatballs…I mean I can barley write about it without salivating.
So it was due time for me to create something similar at home. Lately I’ve been thinking a lot about making my recipes accessible to as many people as possible. With food allergies, insensitivities, and preferences on the rise like no other, it’s pretty important to me as a dietitian and food blogger to create food that tastes delish to the masses but is secretly super wholesome, plant-based, and more often than not, gluten-free. My goal in life is to make awesome, healthy food for all. We’re getting there!
The good news is that this recipe is VERY customizable. All tastebuds welcome.
Let’s talk ingredients. I found some gluten-free Italian-style panko breadcrumbs at Whole Foods on sale for super cheap-o; but please feel free to use whatever bread crumbs you have on hand (or even make your own)! I like the Italian-style ones for that extra hint of parsley, basil, and oregano. The panko adds great texture. If all you have is plain breadcrumbs, just go heavier on the Italian seasoning. If you’ve got fresh herbs like parsley and basil on hand (I’m jealous), add those!
For cheese lovers, Parmesan cheese would make a great stand-in for the nutritional yeast (which you can find in the natural section of any grocery store). I used pinto beans as the base, but kidney, chickpeas, or black beans would all work just fine. For extra umami flavah flave, try a splash of soy sauce (sub tamari for gluten-free) or a splash of vegan worcestershire sauce.
Now that I’ve given you three and a half zillion ways to modify this recipe, it’s time to set you free.
I hope you fall head over heels in love with these sammies like I have. The serving possibilities are endless. I adore them on Udi’s hot dog buns, but feel free to try them over zucchini noodles, whole grain pasta, or straight up dipped in copious amounts of marina.
THE MORE THE MAR[INARA]-IER!
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Savory meat-free bean balls packed with toasty walnuts, mushrooms, and spices on toasty buns topped with marinara. It’s the only vegan meatball sub recipe you’ll ever need! Vegan and gluten-free.
Ingredients
For the vegan meatballs:
- 1 tbsp ground flaxseed + 3 tbsp water
- 1/2 cup chopped walnuts
- 8 oz sliced mushrooms
- 3 large cloves garlic
- 1/2 medium onion, sliced
- 1-15oz can pinto beans (any bean will work)
- 1 tbsp Italian seasoning
- 2 tbsp nutritional yeast
- 3/4 tsp salt
- Freshly ground black pepper, to taste
- 3/4 cup Italian-style breadcrumbs (I used Italian-style gluten-free panko)
For serving:
- 1 1/2 cups marinara sauce (plus more if desired)
- 1 pkg Udi’s gluten-free hot dog buns (6 buns)
Instructions
- Preheat oven to 350F. Place walnuts and mushrooms on lined/sprayed baking sheet and bake for 10 minutes. Once done, remove from oven and leave oven on.
- Combine flax and water in a small bowl, stir, and set aside.
- Place garlic and onion in food processor and pulse a few times until chopped. Add beans, Italian seasoning, nutritional yeast, salt, pepper, and cooked mushrooms and walnuts (they will be hot, that’s okay) and pulse until everything is chopped and mixture will hold together. There should be some texture– it shouldn’t look pureed.
- Dump mixture into a bowl and stir in flax mixture and bread crumbs.
- Roll mixture into 20 balls (a bit larger than a golf ball). Place on baking sheet and bake for 20 minutes. Flip and bake for another 20 minutes
- Place three balls on each buns (toasted if desired) and top with 1/4 cup marinara. You’ll have a couple bean balls leftover.
Nutrition
- Serving Size: 1 bun + 3 bean balls + 1/4 cup sauce
- Calories: 404
- Sugar: 9g
- Sodium: 1061mg
- Fat: 14g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0mg
- Carbohydrates: 60g
- Fiber: 10g
- Protein: 13g
- Cholesterol: 0mg
[Tweet “The #Vegan Meatball Subs of your dreams! @TheHummusapien @UdisGlutenFree #UdisGlutenfree #ad”]
Learn more about living gluten free! Visit http://udisglutenfree.com/community. This is a sponsored conversation written by me on behalf of Udi’s Gluten Free. The opinions and text are all mine. Thanks for supporting the brands that make Hummusapien possible!
Yess!!! This is one of the ways I got my family to love the beans 😉
This recipe looks fabulous. I am with you and the side of marinara!
★★★★★
Oh boy. I plan on making these balls and putting them over zucchini noodles or spaghetti squash the next time my husband is away (he would only accept either the veggie noodles OR the meatless balls at a single meal, I think). Yum!
They look so good. A healthy version of my favorite sub, thanks for sharing
Thank you!!! Thank you!!! We love all your recipes we have ever made!!! Thank you for making these recipes accessible to those of us that don’t live in Ohio and wish we could eat at Alchemy everyday!
hoooly crap. i opened up your page and was like “meatballs?!” then, “ohhh “meat”ballz.” i’m the saaaame with marinara. i put it on everything! i’d probably make them and just dip them in sauce bc i love finger foods heh. and i also hate mushrooms but ik they’re good for you, so maybe i could hide them in with the yummy beans 🙂
also, i’ve still NEVER been to Whole World UGH that needs to change! do you like it better for brunch or lunch/dinner?
★★★★★
Since the J man has decided to go veggo, I am looking for meals that will help him feel like he is not missing out and this fits a treat! And now I am back as plant based a possibllllah (thank you Food Choices Documentary…), I am digging the look of these too 🙂
Is there something I can sub for nutritional yeast or can I leave it out? I can’t find it where I live. 🙁
Emily ordered some off amazon.
These are GREAT! 4/4 people with different pickiness meters all loved them. I plunged in and made a double batch and froze half for a quick spaghetti and meatballs dinner some night–really glad I did. The first batch thawed and then cooked great tonight. Thank you for sharing!
★★★★★
Great recipe!
I have one concern however… my boyfriend (whom I would be sharing this with) has a severe nut allergy. Any way I can either leave out the walnuts or substitute something else? Thanks!
Can these be formed into pattys and fried?
Yes!!!Great consistency l, texture and flavor!!
Hi. I’m not a fan of mushrooms – what can I use instead?
Also is the nutritional yeast required? Can I sub something else?
Thanks!
Hmmm you could try using eggplant instead, but it may be a bit mushier so add more breadcrumbs if necessary. The nutritional yeast adds a cheesy flavor. You could leave it out or use parmesan cheese instead!
Ok meatball subs are my WEAKNESS and I’ve been trying to incorporate more vegan meals into my routine. These look PERFECT
These are absolutely amazing!!! I rarely cook let alone post about recipes but after running out of meatless Monday ideas I came across this recipe and decided to try it. I doubled the recipe and added extra garlic, fresh oregano and fresh basil, and I also added some black olives. I used half Pinto/half black beans and had enough “meat” left over to fry up some burgers in a pan. I have tried many types of meatless meats/burgers but NONE came anywhere near the consistency, texture, and flavor that these have!!!! Even my picky kids LOVED them!!! So happy I found this recipe, After playing with different “meatless”recipes I have finally found my go to for burgers/meatballs!; The only problem I had was adding my meatballs to the sauce while it was still hot–they just dissolved–but it was the best “meat”sauce I have ever had. My six yr old daughter had three servings! Thanks for sharing! I😉
★★★★★
Hi, Kent! This makes me beyond happy I am so glad that you and your family LOVE these subs 🙂
This recipe is amaaaazing! I mean they all are buuuut I used chia seeds, black beans, cashews, pecans and made Ezekiel bread crumbs because sometimes ya just gotta work with what you have. Served over homemade pasta and vegan spinach pesto… yum!
I am seriously drooling over your comment!
Just a heads up – Udi’s gluten free buns contain egg whites which makes them not vegan. I’d suggest Little Northern Bakehouse buns. http://www.littlenorthernbakehouse.com/products/
★★★★
I made these as a vegan alternative to Mother’s Day Spaghetti and meatballs. I used chia seed instead of flax, great northern beans, and left out the nutritional yeast as I didn’t have any available. These are delicious! I will definitely be adding this to the “Recipes I love to make and eat” collection!
★★★★★
On what planet is this paleo?
★
This is such a gorgeous recipe, thanks so much for contributing it to my Father’s Day round-up; the link is here if you’d like to share it across your social media… http://www.yumsome.com/15-manly-mouth-watering-vegan-recipes-for-fathers-day/
Have a fab weekend! xx
★★★★★
What could I sub as I can’t have seeds or nuts??
Your vegan lasagna is out of this world. I served it to several people and nobody could believe that they were not eating cheese. What a refreshing chance to my boring vegan diet. Please keep them coming. Thanks
★★★★★
Can you suggest what I could use instead of nuts? Extra beans?
My husband and I just made your Vegan Lasagna and holy cow!!!!! It was amazing! We can’t wait to try more of your recipes. For this one could I leave out the walnuts or substitute them with something else. My husband is allergic to nuts. (Which makes the vegan life a challenging one.)
Hmmm try a seed like pumpkin seeds!
Giving it a 5/5. This looks absolutely delicious. Awesome share 🙂
★★★★★
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That is a good tip especially to those new to the blogosphere.
Simple but very precise information? Appreciate your sharing
this one. A must read post!
These are fantastic! Also, tip if you don’t like mushrooms (like me)- you can swap for eggplant and it turns out great!
★★★★★
Ohhhh great idea!
Enjoyed looking through this, very good stuff, thank you.
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I just found your wonderful website today and am happy to say the clouds parted and the sun shone brightly through…enough theatrics! Due to my new challenging diet restrictions I cannot eat mushrooms or beans of any kind which has been quite a bummer to say the least. I’ve read you suggest subbing the mushrooms out for eggplant which I will do but, do you have any suggestions for what I can sub the beans out for?
Hmmmm can you do lentils? Beans are the bulk of the recipe so I’m not sure that there’s a sub for those in these :/
I conceive this internet site has some real excellent information for everyone :
D.
Only concern – Udis products contain egg and therefore makes this not vegan., but easily substitutable for those that care, and for those that don’t, carry on.
I hope this still gets to you. Hoping to make tonight…do I rinse and drain the beans or leave the bean liquid in?? Thanks in advance!!
Always rinse and drain 🙂 enjoy!
Thanks for your quick response although I made them before seeing them! Made them tonight and then seeing how runny it was in a double batch with 1 can I drained and rinsed the next can…they were still good but now I know for next time… 🙂
Shoot! FYI for any recipe that calls for beans, always rinse and drain them 🙂
The web site taste is perfect, the articles is really nice : D. Excellent task, cheers Regards Juliana
★★★★★
Made these on New Years Day so used blackeyed peas and they were outstanding! Thank you for the inspiration and great technique.
★★★★★
Yum I love that!!?