Why You’ll Love This Recipe
- Whole Plant Food Ingredients: Lentils and oats provide protein and fiber, while mushrooms add a deep, savory flavor. These ingredients are rich in fiber, protein, and essential micronutrients like iron, magnesium, and potassium.
- Easy to Make: With simple steps and accessible ingredients, this recipe is perfect for both beginners and seasoned cooks.
- Crowd-Pleaser: Even non-vegans will fall in love with these meatballs.
- Versatile: Serve them over mashed potatoes, pasta, or a bed of steamed veggies.
- Flavorful & Comforting: The combination of warm spices like allspice, nutmeg, and herbes de Provence brings deep, savory flavors that make these meatballs irresistibly good.
- Kid-Friendly: These Swedish meatballs are a great way to get your kids to eat a healthy plant-based meal.
- Great for Meal-Prep: Make these vegan meatballs ahead and enjoy them throughout the week or even beyond. These freezer-friendly meatballs are a meal prep favorite.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- 1 ½ cups dry brown lentils, rinsed and drained
- 1 onion, chopped
- 5 cloves garlic, chopped
- 1 ½ cups mushrooms, chopped
- 1 cup rolled oats (use gluten-free, if gluten-sensitive)
- 3 tablespoons coconut aminos
- ¼ teaspoon black pepper
- 1 ½ teaspoons herbes de Provence
- 1 teaspoon allspice
- ½ teaspoon ground nutmeg
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt to taste
- Optional: fresh chopped herbs for topping
Directions
- Cook the Lentils: Bring about 1 ½ cups of water to a boil in a small pot. Add the brown lentils and reduce the heat to a simmer. Cook uncovered for about 20-25 minutes until the lentils are tender. Once done, drain any excess water and set aside to cool slightly.
- Sauté the Vegetables: While the lentils cook, heat a large skillet over medium heat. Dry sauté the diced onion for 3-4 minutes until it starts to soften and become translucent. Add the minced garlic and cook for another 1-2 minutes until fragrant. Add the chopped mushrooms and cook for about 5 minutes, stirring occasionally, until they release their moisture and become tender.
- Prepare the Meatball Mixture: While the vegetables are cooking, pulse the rolled oats in a food processor until they reach a fine, flour-like texture. Add the cooked lentils, sautéed onions, garlic, mushrooms, and all of the spices (herbes de Provence, allspice, nutmeg, garlic powder, onion powder, black pepper, and salt) to the food processor. Pulse the mixture until it’s combined and smooth enough to form into meatballs. You want a slightly sticky but workable consistency. If it’s too dry, add a bit of water; if it’s too wet, add a little more rolled oats.
- Form the Meatballs: Preheat your oven to 350°F (175°C). Using your hands or a small scoop, form the mixture into small meatballs (about 1 to 1 ½ inches in diameter). Place the meatballs on a parchment-lined baking sheet, making sure they are spaced out evenly.
- Bake the Meatballs: Bake the meatballs in the preheated oven for 25-30 minutes, or until they are golden brown and firm to the touch. Flip them halfway through to ensure even cooking.
- Serve and Enjoy: Serve these delicious vegan Swedish meatballs with vegan mushroom gravy, garlic mashed potatoes, and leafy green veggies like collard greens or garlicky kale. Alternatively, coat the vegan meatballs with homemade BBQ sauce and serve with a simple green salad.
Servings and Timing
- Servings: This recipe yields approximately 12 to 14 meatballs, serving 4 people.
- Preparation Time: Around 15 minutes.
- Cooking Time: Approximately 45 minutes.
Variations
- Alternative Proteins: If brown lentils are unavailable, you can substitute with green lentils or cooked quinoa for a different texture and flavor profile.
- Spice Adjustments: Feel free to adjust the spices to your taste. Adding a pinch of smoked paprika can introduce a subtle smoky flavor.
Storage/Reheating
- Refrigeration: Allow the meatballs to cool completely before transferring them to an airtight container. Store in the refrigerator for up to 4 days.
- Freezing: For longer storage, freeze the cooled meatballs in a freezer-safe container for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheating: Warm the meatballs in a preheated oven at 350°F (175°C) for 10-15 minutes, or until heated through. Alternatively, reheat them in a skillet over medium heat, turning occasionally to ensure even warming.
FAQs
What are coconut aminos, and can I substitute them?
Coconut aminos are a soy-free, gluten-free alternative to soy sauce, made from the sap of coconut trees. If you’re unable to find them, you can substitute with a low-sodium soy sauce or tamari.
Can I make these meatballs gluten-free?
Yes, simply use gluten-free rolled oats and ensure that your coconut aminos or soy sauce is gluten-free.
Can I make these meatballs without mushrooms?
Yes, if you’re not a fan of mushrooms, you can substitute them with finely grated zucchini or even extra lentils for a different texture.
How can I make these meatballs spicier?
You can add chili flakes, cayenne pepper, or smoked paprika to the mixture to give it a spicy kick.
Can I use a different type of lentil?
Yes, you can substitute brown lentils with green lentils or red lentils, though the texture might vary slightly. Red lentils will cook faster and may result in a softer meatball.
How do I make the vegan mushroom gravy?
To make the gravy, sauté mushrooms and garlic in a bit of oil, then add vegetable broth, soy sauce or coconut aminos, and thicken with cornstarch or flour. Season with herbs and spices to taste.
Are these meatballs kid-friendly?
Yes! These vegan meatballs are great for kids due to their mild, savory flavors and can be paired with mashed potatoes, pasta, or veggies for a well-rounded meal.
Can I use a food processor to make the meatball mixture?
Yes, using a food processor will help to combine the lentils, oats, and vegetables into a smooth, cohesive mixture that’s easy to form into meatballs.
How do I prevent the meatballs from falling apart?
Be sure to pulse the ingredients until they’re well-combined but not too wet. If the mixture is too sticky, add more oats to firm it up. Baking the meatballs also helps them hold together.
Can I make these meatballs ahead of time?
Yes, you can make the meatballs ahead of time, refrigerate them, and bake them just before serving. You can also freeze them and reheat later for an easy meal.
Conclusion
These Vegan Swedish Meatballs are a satisfying and delicious plant-based alternative to the traditional dish. Packed with savory flavors, healthy ingredients, and versatile options for customization, they’re perfect for a cozy dinner, meal prepping, or serving to guests. Whether you’re a seasoned vegan or just looking to try something new, this recipe is sure to impress and become a regular part of your menu. Enjoy the rich flavors and comfort of Swedish meatballs, without compromising on your values!
Vegan Swedish Meatballs
These Vegan Swedish Meatballs are a wholesome, plant-based twist on the classic dish. Made with brown lentils, oats, and mushrooms, these meatballs are savory, protein-packed, and full of fiber. Paired with creamy garlic mashed potatoes and a vegan mushroom gravy, this recipe is gluten-free, oil-free, and soy-free, making it perfect for various dietary preferences. A comforting, satisfying meal that’s sure to please everyone!
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 12-14 meatballs (serving 4 people)
- Category: Main Course
- Method: Baking
- Cuisine: Vegan, Swedish
- Diet: Vegan
Ingredients
- 1 ½ cups dry brown lentils (rinsed and drained)
- 1 onion (chopped)
- 5 cloves garlic (chopped)
- 1 ½ cups mushrooms (chopped)
- 1 cup rolled oats (use gluten-free, if gluten-sensitive)
- 3 tablespoons coconut aminos (or low-sodium soy sauce)
- ¼ teaspoon black pepper
- 1 ½ teaspoons herbes de Provence
- 1 teaspoon allspice
- ½ teaspoon ground nutmeg
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt to taste
- Optional: Fresh chopped herbs for topping
Instructions
-
Cook the Lentils
- Bring 1 ½ cups of water to a boil in a small pot. Add brown lentils and reduce heat to a simmer. Cook uncovered for 20-25 minutes until lentils are tender. Drain any excess water and set aside to cool slightly.
-
Sauté the Vegetables
- Heat a large skillet over medium heat and dry sauté diced onion for 3-4 minutes until softened.
- Add minced garlic and cook for another 1-2 minutes until fragrant.
- Stir in chopped mushrooms and cook for 5 minutes, stirring occasionally, until they release moisture and become tender.
-
Prepare the Meatball Mixture
- Pulse rolled oats in a food processor until it reaches a fine, flour-like texture.
- Add the cooked lentils, sautéed onions, garlic, mushrooms, and spices (herbes de Provence, allspice, nutmeg, garlic powder, onion powder, black pepper, and salt) to the food processor.
- Pulse the mixture until it’s combined and smooth enough to form into meatballs. The consistency should be slightly sticky but workable. If it’s too dry, add a bit of water; if it’s too wet, add more oats.
-
Form the Meatballs
- Preheat oven to 350°F (175°C).
- Using your hands or a small scoop, form the mixture into 1-1 ½ inch meatballs and place them on a parchment-lined baking sheet, ensuring they are spaced evenly.
-
Bake the Meatballs
- Bake the meatballs for 25-30 minutes, flipping halfway through to ensure even cooking. They should be golden brown and firm to the touch.
-
Serve and Enjoy
- Serve these delicious vegan Swedish meatballs with vegan mushroom gravy, garlic mashed potatoes, and leafy green veggies like collard greens or kale.
- Alternatively, coat with homemade BBQ sauce and serve with a simple green salad.
Notes
- Gluten-Free: Use gluten-free rolled oats and make sure coconut aminos or soy sauce is gluten-free.
- Storage: Store cooled meatballs in an airtight container in the refrigerator for up to 4 days.
- Freezing: Freeze the meatballs in a freezer-safe container for up to 3 months. Thaw overnight before reheating.
- Reheating: Warm the meatballs in a preheated oven at 350°F (175°C) for 10-15 minutes, or in a skillet over medium heat.
