Eggplant and Mushroom Meatballs with Chunky Vegan Bolognese

Who doesn’t love a good meatball? I know I do! The only thing that makes them better is when they’re slathered in rich, chunky bolognese. Here’s a vegan twist on a very “meaty” classic. The meatballs and sauce are made with mushrooms, which is a perfect plant-based protein because, much like animal sources, mushrooms contain all 9 essential amino acids, including the muscle-building BCAA’s or branch chain amino acids.

There is also some eggplant to add lots of fiber and nutrient-dense, low-calorie texture to the meatballs. Eggplants are high in antioxidants, which are associated with lower risk for heart disease and certain types of cancer. They are also packed full of fiber which controls blood sugar spikes, makes you feel full while eating less, and helps keep things moving smoothing through your GI track. All that and the fact that they can be flavored any which way make them an ideal ingredient to aid in weight loss!

So yes, this meal is super duper healthy for you, but it tastes like a splurge. Even the required “cheese” element is accounted for with some nutritional yeast in the meatballs and garnished on top.  Eat this dish as is, or toss with your favorite pasta and some crusty garlic bread to really bring on the Italian comfort food sensation!

Did I mention this dish is easy too? All you need is a food processor, a giant pot, a large skillet, and your trusty chef’s knife. Let’s get to cooking, shall we?

Servings: 4 | Difficulty: Medium | Prep time: 25min | Cook time: 40 min

Meatballs

Calories: 176 | Protein: 4g | Fat: 10g | Carbs: 18 | Fiber: 2g | Sodium: 31mg

Bolognese

Calories: 106 | Protein: 6g | Fat: 0 | Carbs: 20g | Fiber: 6g | Sodium: 62mg

Ingredients

Bolognese:

• 3/4 cup onion (small dice)
• 1 lg clove garlic
• 1 med carrot (small dice)
• 1 stalk celery (small dice)
• 1/4 cup orange bell pepper (small dice)
• 2 oz cremini mushrooms (small dice)
• 1 tbsp extra virgin olive oil
• 1 -2 tbsp marsala dry (or your favorite dry red wine)
• 2 large (28oz) can of diced tomatoes
• 1 tbsp tomato paste
• 1 tbsp agave nectar
• 1 -2 tsp dried basil
• 1 – 2 tsp dried oregano
• 1 lg pinch red pepper flake
• 1 tsp black pepper
• 1/2 tsp salt

Meatballs:

• 1/2 cup breadcrumbs
• 1 tbsp flour
• 1 1/2 tbsp nooch
• 1/2 tsp oregano
• 1/2 tsp basil
• 1/4 tsp pepper
• 1/3 cup onion
• 6 oz Cremini mushroom
• 3 cup eggplants
• 1 large clove garlic
• 3 tbsp olive oil
• 1/2 cup cooked rice

Preparation

Bolognese:

Begin by dicing up all your veggies and mincing the garlic. I like to make them small dice because smaller pieces of veggies will cook and soften faster creating a more “meaty” texture without individual giant bites of carrot or mushroom. It all basically blends together into a perfect saucy bite. I like to microplane my garlic, but a fine mince works great too.

Place the large pot over a medium stove. Add the olive oil, followed by the carrots, celery, bell pepper, and onion. Let soften for a few minutes then add the garlic and the mushrooms.

Add the Marsala and scrape any sticky bits of yumminess off the bottom of the pan. Next, add the tomatoes, tomato paste and seasoning. Stir, and let simmer on low, tasting and stirring periodically until veggies are tender. Let it go at least 20 minutes, but it can continue to slowly simmer away while you make your meatballs.

If the heat is too high or the sauce is starting to look too thick, add a little water, stir together and take off the heat until you’re ready to add the meatballs.

Meatballs:

First make the rice. (You can do this up to a day ahead of time.) I made extra to use for other purposes during the week, and because 1/2 a cup cooked rice is only 1/6 of a cup dry, which is a tiny amount. That may lead to burning of the rice and if you’re going to dirty a pot, why not get some leftovers as a bonus.

I used 1 cup of water and 1/2 cup dry rice. Bring the water to a boil, then turn the stove to low, add the rice, cover and let simmer until the water is absorbed (about 15 min). When the rice is done, remove from heat and take the lid off so it can cool a bit.

Mince the garlic. Chop the onions small and the eggplant a bit larger (1/2 in cubes). Slice the mushrooms. Put a large skillet over medium heat, then add two tablespoons of oil and the veggies. Cook until soft, (about 5 min). Remove from heat and let cool for about 10 min.

Meanwhile assemble the dried elements, portion out the rice and prep the food processor. Add all the ingredients to the food processor and pulse until it forms a wet paste (kind of like a really thick hummus). It will be wetter than you think it should be.

Roll into 16, evenly sized balls and place on a dish or plate. (you can go bigger, but then the insides stay a bit on the mushy side). Take the same skillet over medium high heat. Add the remaining oil and place the meatballs in the pan, turning every few minutes so they brown evenly on all sides.

Browning tips:

These suckers are delicious, but they can give you some trouble when you start to cook them. These tips will make the process a whole lot easier.

Important tip 1: Make sure there is a little oil under each ball. They will try to stick to the pan, especially the first side, but the oil will help enable you to turn them without leaving that lovely brown crust behind.

Important tip 2: Don’t crowd the pan. I did this last time and burned myself while trying to turn them. Because the first side will try to stick, you’ll want space around each ball to wedge the spatula underneath.

Important tip 3: As each side browns, it will harden, but the inside will still be soft.  Once you turn the meatball, you can press down a little on the meatball to reform it into its spherical shape. You can also do this when they come out of the pan and use your hands (just let them cool for a few minutes).

Now the choice is yours, you can plate the meatballs and douse them in sauce. Or, add the meatballs to the sauce and let simmer for a few minutes before serving. Be careful that they can fall apart if not browned on all sides.

I do hope you enjoy this veganized Italian classic that is as good for you as it is delicious!

Much love and meatballs,

Aliengyrl