Vegan Swedish Meatballs
These Vegan Swedish Meatballs are delicious and deceptively decadent. The meatballs have great flavor and texture from mushrooms, beans and oats, and the creamy, silky, velvety sauce is mostly made with beans but it’s so tasty, your family and friends will lick up their plates.
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Servings: 5 servings (4 meatballs each)
For the gravy:
- 2 tbsp all purpose flour
- 1 tsp vegetable oil
- 1/2 heaping cup raw cashew nuts or pieces
- 1 cup cannellini beans
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 2 tbsp liquid aminos
- 1 tsp dry rosemary
- Salt and ground black pepper to taste
- 2 tbsp parsley, minced
Make the meatballs:
Pour a cup of boiling water over the dry shiitake mushrooms in a bowl and let them steep for 20 minutes. Drain the mushrooms and squeeze out as much water from them as possible. Reserve the stock for use in the gravy.
Place the mushrooms in a food processor and pulse five or six times until they are broken down into small bits. Add the rest of the ingredients, except the oil, to the food processor and pulse a few times until they are thoroughly mixed and the mixture holds together when you form a ball.
Shape into 20 meatballs. Heat the oil in a large skillet and fry the meatballs, turning them to brown all over. Remove the meatballs to a plate and use the skillet to make the sauce.
Make the gravy:
Place the cannellini beans, cashews, liquid aminos, nutmeg, garlic and onion powders, rosemary, salt and ground black peppers in a blender with 1 cup of water. Blend until very smooth.
Heat oil in the same skillet you used to fry the meatballs. Add the flour to make a roux. Cook, stirring constantly, until the flour becomes a light brown.
Add half the reserved mushroom stock to the skillet and, using a whisk if necessary, mix quickly to form a smooth paste. Add the remaining stock and mix.
Pour in the bean-cashew mixture and bring the gravy to a simmer. Continue heating for a couple more minutes. If it appears too thick at this point, thin out with some water or vegetable stock. Check for salt and ground pepper and season with more if needed.
Add the meatballs back to the skillet and warm through. Garnish with parsley and serve.
Calories: 308kcal | Carbohydrates: 41.8g | Protein: 12.1g | Fat: 11.8g | Potassium: 433mg | Fiber: 10.1g | Sugar: 4.1g | Calcium: 50mg | Iron: 3.6mg