Vegan Meatball Sub
A hearty and delicious vegan meatball sub packed with lentils, mushrooms, and walnuts for protein and fiber. Served with sautéed veggies and marinara sauce in a crusty bun, it’s perfect for a satisfying plant-based meal that’s quick and easy to prepare. Ideal for weeknight dinners or meal prep.
Equipment
- 1 food processor
- 1 large sauté pan
- 1 Baking sheet
- Foil or parchment paper (for baking sheet)
- Measuring Cups and Spoons
- Mixing Bowls
- Knife and cutting board
Ingredients
For the Meatballs:
- 1 ½ cups cooked lentils 175 g
- 1 tbsp water or oil
- 1 small onion diced
- 2 cloves garlic minced
- ½ green bell pepper diced
- 12 button mushrooms diced
- 2 tbsp red wine
- ¾ cup breadcrumbs 250 g
- ½ cup crushed walnuts 65 g
- 2 tsp dried oregano
- 1 tsp red pepper flakes or chili powder
- 1 tsp salt
- 1 tsp sweet paprika
- ¼ tsp fennel seeds
- ¼ tsp ground nutmeg
- ¼ tsp black pepper
- 1 tbsp balsamic vinegar
For the Veggies and Assembly:
- A few tbsp water or oil for sautéing
- 1 medium onion sliced
- ½ tsp balsamic vinegar
- ½ tsp salt
- ½ green bell pepper sliced
- ½ red bell pepper sliced
- 300 g 10.5 oz fresh spinach
- 1 jar marinara sauce about 2 cups
- 5 –6 sub buns
Instructions
- Preheat and Prepare Baking Surface: Begin by preheating your oven to 175°C (350°F). Line a baking sheet with parchment paper or aluminum foil to prevent sticking and ensure even baking. Lightly brush the lined surface with a small amount of oil to enhance browning and flavor during baking. This will ensure your vegan meatballs cook evenly and maintain a pleasant texture.
- Sauté Aromatics for Meatballs: Place a large sauté pan over medium heat. Add one tablespoon of oil or water to the pan. Once hot, add the diced onion, minced garlic, and diced green bell pepper. Sauté these aromatics until they become soft, translucent, and aromatic — about 4–5 minutes. Stir occasionally to prevent burning and to ensure even cooking.
- Cook Mushrooms with Flavor Enhancers: Add the diced button mushrooms to the pan with the sautéed aromatics. Continue to cook for another 6–8 minutes until the mushrooms are soft and lightly browned. Stir occasionally to allow them to release moisture and absorb flavors. Once mushrooms are tender, pour in the red wine and let it simmer for about 1 minute so the alcohol evaporates and the mixture is infused with rich, earthy flavor.
- Prepare Lentil Mixture: While the vegetables cook, place the cooked lentils into a food processor. Blend them until smooth, creating a creamy base for your meatballs. Transfer this lentil puree into a large mixing bowl. This step ensures your meatballs have a sturdy, protein-rich foundation while keeping them moist.
- Combine Vegetables with Lentils: Transfer the sautéed vegetable mixture to the food processor. Pulse a few times — just enough to break down the vegetables but still retain texture. Avoid over-processing; some small chunks should remain to give the meatballs a satisfying bite. Add this vegetable blend to the lentil puree in your mixing bowl.
- Add Seasonings and Binders: To the lentil-vegetable mixture, add breadcrumbs, crushed walnuts, oregano, red pepper flakes (or chili powder), salt, sweet paprika, fennel seeds, nutmeg, black pepper, and balsamic vinegar. Mix thoroughly until all ingredients are fully combined. This creates a flavorful, textured mixture that will hold together perfectly during baking.
- Shape the Vegan Meatballs: Using about one to one and a half tablespoons of the mixture for each portion, roll the mixture into firm balls using your hands. Try to make them uniform in size to ensure even cooking. Place each meatball onto the prepared baking sheet, leaving a small space between them for proper heat circulation.
- Bake the Meatballs to Perfection: Place the baking sheet in the preheated oven and bake for approximately 30 minutes. Halfway through cooking, gently turn each meatball to ensure even browning on all sides. The finished meatballs should have a golden-brown exterior while remaining moist and tender inside.
- Prepare Sautéed Veggies for the Sub: While the meatballs bake, heat a large sauté pan over medium-high heat. Add 2–3 tablespoons of oil or water and begin by sautéing the sliced onion until soft and translucent, about 4–5 minutes. Add balsamic vinegar and salt, stirring well to coat the onions with flavor. Transfer the cooked onions to a plate and set aside. Next, in the same pan, add a little more oil or water if needed and sauté the sliced green and red bell peppers until tender — about 5–6 minutes. Stir occasionally for even cooking. Once done, add them to the plate with the onions. Finally, add the fresh spinach to the pan and cover briefly until it wilts, which should take 2–3 minutes. Transfer the spinach to the plate with the other vegetables.
- Simmer Meatballs in Marinara Sauce: Pour the marinara sauce into the sauté pan and reduce the heat to medium-low. Gently add the baked meatballs to the sauce, stirring lightly to coat them evenly. Allow the meatballs to simmer in the sauce for about 3–5 minutes so they absorb the rich flavors. This step gives your meatballs a juicy texture and enhances the sandwich’s taste.
- Assemble the Vegan Meatball Subs: Slice your sub buns lengthwise, keeping them intact enough to hold fillings. On each bun base, layer a generous portion of wilted spinach and sautéed peppers. Carefully place 3–4 meatballs coated in marinara sauce on top of the veggies. Add the sautéed onions as the final topping. Close the bun gently and serve immediately.
- Serving and Enjoying: Serve your Vegan Meatball Subs hot with a side salad or baked sweet potato fries. For a meal-prep option, store meatballs and vegetables separately, then assemble when ready to eat. This recipe is perfect for a satisfying dinner or a flavorful, protein-rich lunch that’s both healthy and indulgent.
Notes
- For best flavor, cook lentils until soft but not mushy — slightly firm lentils add great texture.
- Use fresh vegetables for the sauté to enhance taste and aroma.
- Breadcrumbs can be substituted with gluten-free or oat-based alternatives if desired.
- Adjust spices to your preference — more chili flakes will add heat.
- Baking the meatballs instead of frying makes them healthier and easier to prepare.
- Leftover meatball mixture can be frozen before baking for later use.
