Deliciously satisfying veggie meatballs recipe

All the flavour of meatballs, made the veggie way. You won't miss the meat, we promise...

By Luigi Fontana

If you're looking for a satisfying alternative to traditional meatballs, look no further.

Vegetarian meatballs are incredibly easy and super versatile. While they are handily available at the grocery store, homemade "meat" balls are still undeniably healthier and crafted with love.

SERVES 4 

Ingredients to make vegetarian meatballs

115 g brown rice

500 g brown mushrooms

3 tablespoons extra virgin olive oil

1 medium onion, finely diced

3 garlic cloves, minced

1 tablespoon thyme leaves

250 g (9 oz) grated cauliflower

2 tablespoons tomato paste

1 tablespoon nutritional yeast

1 teaspoon porcini powder (optional)

35 g grated parmesan

35 g breadcrumbs

2 teaspoons seeded mustard

2 eggs

ground nutmeg to taste

salt and pepper to taste

wholemeal flour as needed

1 litre tomato sugo 

How to make Vegetarian meatballs

Place the rice in a medium saucepan of boiling salted water and simmer, stirring regularly, until the rice is slightly overcooked, about 60–70 minutes. Drain well and set aside.

In the meantime, finely chop the mushrooms and heat a large frying pan over high heat. Add 1 tablespoon of olive oil to the pan and add the mushrooms. Cook until well coloured and quite dry, reducing the heat if required so as not to burn the mushrooms. Remove the mushrooms and set aside.

Heat 1 tablespoon of olive oil in the frying pan and sauté the onion over a low heat, stirring gently, until well coloured and soft. Add the garlic and thyme and cook for a further 2 minutes.

Put the mushrooms, rice and onion mix in a food processor (working in batches) and pulse until the consistency of minced meat. Transfer the mix to a bowl and add all the remaining ingredients, except for the flour and sugo. Combine well.

Using slightly wet hands form the mixture into meatball-sized balls and transfer to a tray. Place uncovered in the fridge for 2 hours to chill. Once cold, roll each ball in wholemeal flour, shaking off any excess. Place a large frying pan over a medium heat, and using the last tablespoon of olive oil cook the meatballs until well coloured on all sides. Turn the balls gently to retain their shape.

Once all the meatballs are sealed and coloured, remove from the pan. Wipe the pan clean, pour in the tomato sugo and gently add the meatballs. Cook over a low heat until the sauce has reduced a little and the meatballs are hot.

Citro food tip

Use a mixture of 'binder' to replace the egg for vegan meatballs. You can use breadcrumbs, arrowroot starch and even tofu which also helps bind everything together.

^{This is an edited extract from Plant Power: The Essential Plant Food Guide to Enrich Your Health by Professor Luigi Fontana, MD, PhD, published by Hardie Grant Books. Available in stores nationally from 11 February 2025. Recipe photography by Marzio Lanzini.}

You might also like:

• 3 healthy longevity recipes from Professor Luigi Fontana
• Miso eggplant recipe
• Plant-based laksa and laksa paste recipe