Vegan Meatball Subs
Enhanced vegan meatball subs with umami-rich ingredients like nori, vegan Worcestershire sauce, smoked vegan cheese, and a flavorful garlic-miso paste toasted onto gluten-free buns for an extra layer of taste.
Details
- Author: CuisineSavvy
- Cuisine: American
- Course: Main
- Servings: 6
- Prep Time: 30 minutes
- Cook Time: 40 minutes
- Diet: Vegan, Gluten-Free
- Tags: #Vegan, #GlutenFree, #Sandwich, #ComfortFood, #Spicy, #Umami
Nutritional Values
These vegan meatball subs are rich in plant-based protein, healthy fats, and umami flavor from nori, miso, and smoked vegan cheese. The garlic miso paste adds a delicious depth of flavor, while the use of gluten-free buns makes this dish suitable for those with gluten intolerance. The addition of turmeric and cumin provides anti-inflammatory benefits, and the sofrito base boosts the antioxidant content.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 340 kcal | -- |
| Total Fat | 14 g | -- |
| Saturated Fat | -- | |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 600 mg | -- |
| Total Carbohydrate | 48 g | -- |
| Dietary Fiber | 9 g | -- |
| Total Sugars | 6 g | -- |
| Protein | 15 g | -- |
Ingredients
1 tbsp ground flaxseed + 3 tbsp water; ½ cup chopped walnuts; 8 oz sliced mushrooms; 3 large cloves garlic; 1 tsp garlic granules; ½ medium onion, sliced; 1-15oz can pinto beans (any bean will work); 1 tbsp Italian seasoning; 2 tbsp nutritional yeast; ¾ tsp salt; freshly ground black pepper; ¾ cup Italian-style breadcrumbs (gluten-free panko); 1½ cups marinara sauce (plus more if desired); 1 pkg Udi's gluten-free hot dog buns (6 buns); 1 tsp red pepper flakes (optional for added heat); 1 sheet nori, finely chopped; 1 tsp vegan Worcestershire sauce; ½ tsp cumin; ½ tsp turmeric; 1 small sofrito base (1 small bell pepper, 1 small tomato, ½ onion, 2 cloves garlic, sautéed and blended); smoked vegan cheese slices (optional, for topping); 3 tbsp olive oil; 1 tbsp white miso paste; 2 cloves garlic, minced; 1 tbsp fresh parsley, chopped; ½ tsp ground fennel seed; ¼ tsp black pepper.
Instructions
1. Preheat your oven to 375°F (190°C). 2. In a small bowl, mix the ground flaxseed and water, and set aside for 5 minutes to thicken. 3. In a food processor, pulse the walnuts until finely chopped. Add the mushrooms, garlic, garlic granules, onion, and sofrito base, and pulse until finely chopped. 4. Add the pinto beans, Italian seasoning, nutritional yeast, salt, pepper, cumin, turmeric, chopped nori, and vegan Worcestershire sauce. Pulse until combined but not completely smooth; you want some texture. 5. Transfer the mixture to a bowl and stir in the breadcrumbs. Let the mixture sit for a few minutes to allow the breadcrumbs to absorb some moisture. 6. Form the mixture into meatballs, about 1½ inches in diameter, and place them on a parchment-lined baking sheet. 7. Bake for 25-30 minutes, or until the meatballs are firm and lightly browned, flipping halfway through. 8. While the meatballs are baking, prepare the garlic miso paste by combining olive oil, white miso paste, minced garlic, chopped parsley, ground fennel seed, and black pepper in a small bowl. 9. Slice the gluten-free buns and spread the garlic miso paste evenly on the inside of each bun. Place the buns on a baking sheet, cut side up, and toast in the oven for 5-7 minutes or until lightly golden and fragrant. 10. Warm the marinara sauce in a saucepan over medium heat. 11. Once the meatballs are done, gently toss them in the warmed marinara sauce. 12. Place the sauced meatballs into the toasted buns, top with smoked vegan cheese slices, and place under a broiler for a minute or until the cheese is melted. 13. Serve hot, optionally topped with additional red pepper flakes for extra spice.
Internal Recipes
- Alfredo Got A Halo Sauce (Health Score: 75)
External Recipes
- Vegan Meatball Subs (Health Score: 65)
Allergens
Nuts (Walnuts)
HealthScore: 65
The health score reflects the addition of nutrient-rich ingredients like nori, turmeric, cumin, and garlic miso paste, which enhance the meal's umami flavor and nutritional profile. However, the use of gluten-free buns and additional fats moderately lowers the score due to their processed nature and calorie content.