Vegan Eggplant and Tempeh Meatballs
Thank you to Sprouts Farmers Market for sponsoring this post
The word “vegan” placed before a recipe name can either be an invitation or a deterrent: An invitation for the meat abstainers of the world or a deterrent for those who think that anything vegan can’t possibly be good. My hope for these Vegan Eggplant and Tempeh Meatballs is that they appeal to plant-based eaters and make converts of the skeptics.
Meatballs without the Meat
The idea started with a prompt from Sprouts Farmers Market, who asked me to teach a vegan cooking class. Additionally, I was to develop a new dish using a “meat alternative”. I settled on tempeh, a soy bean superfood, as the springboard for my recipe, since I’d heard so much about its nutritional upsides. If you are unfamiliar with tempeh, I wrote an entire post about it, which you can find here).
I set my sights on making vegetarian meatballs, figuring they might be a good gateway dish for tempeh. My inspiration was Eggplant Polpettine, a dish from Bar Bambino, a San Francisco eatery, long since shuttered. They were made with eggplant, pine nuts, currants, and mint and were so good, they rivaled my favorite pork and beef meatballs.
Tempeh to Boost Protein
I figured adding tempeh to the mix would boost the protein, making them nutritionally speaking, a little more akin to real meatballs and more filling. I used Lightlife Tempeh from Sprouts, a brand that has been making tempeh for decades and does so using organic soybeans, which means no GMOs.
After a few attempts, I landed a meatball that looks and tastes much like I remember from Bar Bambino. They hold together well when cooked and develop a lovely brown exterior. They’re more tender than traditional meatballs, caving under the pressure of a fork, and delicious when swirled in a simple tomato sauce. They’re also lighter on the appetite (and the waistline) than traditional meatballs, lower in saturated fat, and boast 12 grams of protein, 7 grams of fiber, and plenty of vegetables.
Tasty Enough for All
I’ve served the meatballs a few times now to both the meat lovers and the meat abstainers of my house. So far, everyone has approved. I hope you do too.
If you like these Vegan Eggplant and Tempeh Meatballs, check out:
Vegan Eggplant Meatballs with Tempeh in Tomato Sauce
These vegan “meatballs” are so good, you won’t miss the meat. The trick? Combine tender, roasted eggplant with protein-rich tempeh, season just right, and brown in an olive oil-slicked skillet. Serve in a just-so-spicy tomato sauce and all that’s needed is some crusty bread to sop up any extra in the bottom of the bowl. Feel free to make and form the meatballs up to a day ahead, browning them in the pan just before serving.
For the meatballs
- 1 1/4- pound eggplant
- 6 ounces tempeh, such as Lightlife Organic brand
- ½ cup panko breadcrumbs
- ½ cup shredded Pecorino cheese or vegan Parmesan
- ⅓ cup dried currants
- 3 tablespoons pine nuts
- 2 tablespoons finely chopped fresh mint
- ½ teaspoon kosher salt
- 1 tablespoon extra-virgin olive oil
For the sauce
- One 28-oz can whole peeled tomatoes
- One 15-oz can diced tomatoes
- 1 large yellow onion cut in half and peeled
- ¼ cup extra-virgin olive oil
- ½ teaspoon red chile flakes
- 3/4 teaspoon kosher salt
Preheat oven to 375 degrees. Cover a baking sheet with parchment paper or a silicone baking mat.
Cut off the stem of the eggplant and cut in half lengthwise. Lay flesh-side-down on a baking sheet. Bake the eggplant until tender enough that a paring knife slips right in and the skin is slightly wrinkled, about 35 minutes. Remove from oven and leave until cool enough to handle.
While the eggplant cools, make the sauce. Empty the cans of tomatoes into a medium saucepan. Use your hands to squash the whole tomatoes into pieces. Add the onion (no need to chop), olive oil, chili flakes, and salt. Bring to a boil and then drop the heat until the sauce simmers. Simmer for 25 minutes. When the sauce is done, remove the onion (discard or save for another use) and stir well. Puree with an immersion blender or in a blender or food processor if you prefer a smoother sauce.
Peel off the skin of the cooled eggplant. If some of the flesh of the eggplant adheres to the skin, run the blade of a sharp knife along the skin to remove it. Finely chop the eggplant so it looks a bit like ground meat. Transfer to a large bowl. Crumble the tempeh into the bowl so it’s in tiny pieces. Add the breadcrumbs, Pecorino or vegan Parmesan, currants, pine nuts, mint, and salt. Use your hands to vigorously blend the ingredients together.
Form the mixture into 15 balls that are about 2-inches in diameter.
Heat the olive oil in a large skillet (ideally cast iron or non-stick) over medium-high heat. Add as many meatballs as fit in the pan without overcrowding. Brown on all sides. The meatballs don’t need to cook through as with traditional meatballs. Once browned, transfer to a serving platter.
To serve, put a few spoonfuls of sauce into a shallow bowl. Top with 3 to 4 meatballs and add a little more Pecorino or vegan Parmesan on top.