Vegan Sweet & Sour Meatballs are my favorite game day or party appetizer. They’re super tasty, easy to make, gluten-free and also FUN. Plus they have the PERFECT texture so everyone will love them….even meat eaters. Put some toothpicks out and call it finger food!
This recipe has everything I would look for in a healthy appetizer: Gluten-free. Refined sugar-free. Vegan. Plenty of protein and fiber…all that and tasty too!
Ingredients for Gluten-free “Meat”balls
- Chickpeas: for plant-based protein and hiber
- Fresh Parsley: add taste, color and super green nutrition.
- Tomato paste: bring on the authentic meatball color
- Ground flax seeds: a healthier choice than bread crumbs…they add fiber and omega 3s.
- Old fashioned oats: An excellent whole grain, gluten-free choice for a binder….with plenty of fiber to make them low on the glycemic index.
- Shallots: hello flavor…and a bit milder than onions.
- garlic: more flavor, plus antioxidants and it’s anti-inflammatory too.
- Spices: oregano, crushed red pepper, white pepper, sea salt
Easy Vegan Meatballs
- Use a fork or potato masher to mash beans with other ingredients.
2. Use a small scoop to portion out batter into 30 “meat”balls on a large rimmed baking tray, lined with unbleached parchment paper.
3. Next, wet your hands to roll vegan meatballs into smooth rounds.
4. Bake in preheated oven…and BAM…just like that, they’re done. So easy…and you can make the sauce while they’re baking.
What to serve with vegan meatballs:
Although I absolutely adore these with sweet and sour sauce, and served with toothpicks as healthy finger food, there are myriad ways we enjoy these plant-based meatballs in our house:
- Make them larger (you’ll get about 18) and serve with tomato sauce and zoodles for a super nourishing spaghetti and meatballs.
- Meatball subs anyone?
- Keep them “naked” (without sauce) and crumble over salad for a plant based protein topping.
- Make them even smaller and pop them on your pizza.
- They’re delish as part of a buddha bowl…..I like to include some baba ganoush, and a chopped salad with mine.
- Divide into 6 portions, flatten them out and bake as directed for delicious veggie burgers.
- Cook them in mushroom stroganoff for a vegan swedish meatball vibe. YUM!
- Serve them over rice or a basic cauli-rice for a delicious Meatless Monday Dinner idea.
A healthy appetizer that everyone will love.
Nutritious and Delicious aren’t mutually exclusive. Take these vegan sweet and sour meatballs for example. While they may not have any actual meat in them, they resemble something familiar to most people with a sauce that is delicious. Some people will appreciate how healthy they are, others will appreciate how tasty they are. Either way, I promise, people will eat them, and enjoy them.
Healthy food doesn’t have to be complicated or something you save for when you’re home alone. If you want healthy options when you go to someone else’s house, THEN BRING SOME HEALTHY FOOD WITH YOU TO SHARE.
📖 Recipe
Vegan Sweet and Sour Meatballs
Ingredients
- 3 Tablespoons tomato paste
- 2 Tablespoons olive oil
- 2 Tablespoons flax meal ground flax seeds
- ¼ cup water
- 15 oz can chickpeas rinsed and drained
- ½ cup ground oatmeal
- 3 cloves garlic pressed
- 1 shallot minced
- ¼ cup fresh parsley chopped
- 1 teaspoons dried oregano
- ½ teaspoon crushed red pepper
- ½ teaspoon white pepper
- ½ teaspoon coarse sea salt
Sweet & Sour Sauce
- ½ cup tomato paste
- ⅓ cup pineapple juice
- ⅓ cup lemon juice
- ⅓ cup maple syrup
- 2 Tablespoons arrowroot powder
- ¼ teaspoon coarse sea salt
Instructions
- Mix tomato paste, olive oil, flax meal and water. Set aside.
- Preheat oven to 350. Line a small rimmed baking sheet with unbleached parchment paper and set aside.
- Mash chick peas with fork or potato masher. Mix in tomato mixture, oats, garlic, shallot, herbs and spices until well blended
- Use a small scoop or spoon to dish out 30 “meat” balls onto prepared pan. Wet hands and roll into balls.
- Bake 25 minutes, until firm.
- Meanwhile, make the sauce. In a small saucepan over medium heat, whisk together all ingredients. Continue to whisk as sauce begins to thicken. This will take about 5 minutes. You do not need to whisk constantly, but just enough so that sauce doesn’t boil or thicken inconsistently.
- When meatballs are done baking, add to the sauce and cook for about 5 minutes. Serve warm with toothpicks as an appetizer; or serve over rice or spaghetti squash as a main meal.
- MAKE AHEAD: Store cooked “meat” balls (without sauce) in the fridge for up to one week or in the freezer for up to 3 months. Thaw and then gently reheat on the stove in the sauce for about 10 minutes, until warmed through.
Jasmin Closson
These look yummy!! Can’t wait to share them with the fam!
Debra Klein
Great Jasmin! Enjoy.
Jasmin Closson
These look yummy!! Can’t wait to share them with the fam!
Gloria
Sounds like an interesting twist on a meatball. I have not used flax in this way before. Might be a fun kitchen experiment for the New Year. These would be fun for a party appetizer.
Debra Klein
Super fun appetizer. The flax works in a similar way that an egg would to hold things together…but more fiber and vegan.
Gloria
Sounds like an interesting twist on a meatball. I have not used flax in this way before. Might be a fun kitchen experiment for the New Year. These would be fun for a party appetizer.
Lisa
Too many sweets and rich foods have played havoc on my figure this holiday – and my husband is complaining of the same thing. We are definitely in the camp of needing to get back on track. these “meat”balls sound like a great way to recalibrate our diets without sacrificing flavor. Thanks for the tips!
Debra Klein
You’re welcome. ‘Tis the season….for both, indulgences and healthy food.
Lisa
Too many sweets and rich foods have played havoc on my figure this holiday – and my husband is complaining of the same thing. We are definitely in the camp of needing to get back on track. these “meat”balls sound like a great way to recalibrate our diets without sacrificing flavor. Thanks for the tips!
Tracy
Phew. Thank you! Yes, I needed that deep breath and a reminder that there’s no need to feel gluttonous or guilty but that I can still eat delicious food. These meatballs are exactly what I’m going to bring to a NYE party to spread that word, too! Thank you!!
Debra Klein
Excellent Tracy. Glad I could prompt you to redirect your thoughts, and happy to help with a healthy recipe. Thanks for being the light and spreading the health.
Tracy
Phew. Thank you! Yes, I needed that deep breath and a reminder that there’s no need to feel gluttonous or guilty but that I can still eat delicious food. These meatballs are exactly what I’m going to bring to a NYE party to spread that word, too! Thank you!!
Daniela
I love a delicious and nutritious appetizer! I’m about to host tapas and wine party, and these meatballs would be perfect for it (I have a couple of friends that are vegan). Thank you for the wonderful recipe!
Daniela
I love a delicious and nutritious appetizer! I’m about to host tapas and wine party, and these meatballs would be perfect for it (I have a couple of friends that are vegan). Thank you for the wonderful recipe!
Debra Klein
You’re welcome Daniela. Sounds like a fun party! Enjoy.
Traci
What a beautiful recipe, Debra. I’m not vegan-restricted, but I always love a dish that’s enticing in every way, and happens to be vegan. You’ve accomplished both with this one! Great game day or holiday party recipe…thanks for sharing! 🙂
Debra Klein
Thanks. I took these to a New Years Eve party and even the meat eaters enjoyed them.
Traci
What a beautiful recipe, Debra. I’m not vegan-restricted, but I always love a dish that’s enticing in every way, and happens to be vegan. You’ve accomplished both with this one! Great game day or holiday party recipe…thanks for sharing! 🙂
Dana
I absolutely love the idea of making cheatballs out of chickpeas! They’re so hearty and delicious, and despite not being a vegetarian myself, I love eating vegetarian meals every once in a while. I mean, why not? These are so flavorful and tender, and that sauce! Finger-lickin’ good.
Debra Klein
Cheatballs!! I love it!!! Everything you say is true….why not??
Dana
I absolutely love the idea of making cheatballs out of chickpeas! They’re so hearty and delicious, and despite not being a vegetarian myself, I love eating vegetarian meals every once in a while. I mean, why not? These are so flavorful and tender, and that sauce! Finger-lickin’ good.
Carmy
These look so fun! I’m going to have to start subbed chickpeas for meat in meatballs. They have that same hearty feeling to it and it makes for such a delicious meat substitute. I’m so glad holiday season is about to be over because I need a break from all the heavy foods, this is such a good alternative meatball recipe!
Debra Klein
Thanks Carmy…try them over spaghetti squash…yum!!
Carmy
These look so fun! I’m going to have to start subbed chickpeas for meat in meatballs. They have that same hearty feeling to it and it makes for such a delicious meat substitute. I’m so glad holiday season is about to be over because I need a break from all the heavy foods, this is such a good alternative meatball recipe!
Marisa Franca
What a great sub for meat!! I wouldn’t say there was any “gluttony” in the food I ate. It was just a bit higher in calories than what we normally eat. So right now a recipe such as this is welcome just to get back to lighter fare. Good recipe!!
Debra Klein
Nice distinction on the gluttony!
Marisa Franca
What a great sub for meat!! I wouldn’t say there was any “gluttony” in the food I ate. It was just a bit higher in calories than what we normally eat. So right now a recipe such as this is welcome just to get back to lighter fare. Good recipe!!
Tina
This looks like a great meatless Monday night meal or a wonderful meal prep choice that is light and healthy after all of the heavy foods of the holidays. An interesting way to use chickpeas, and I like that the sauce has a bit of maple to add to the sweetness along with the pineapple juice.
Debra Klein
Yes!! The sweet mixed with the sour is just ideal for these.
Tina
This looks like a great meatless Monday night meal or a wonderful meal prep choice that is light and healthy after all of the heavy foods of the holidays. An interesting way to use chickpeas, and I like that the sauce has a bit of maple to add to the sweetness along with the pineapple juice.
Michael
Would the recipe work if I left out the 2T of olive oil?
Debra Klein
Yes…substitute with water to keep the liquid ratio intact.