Hearty Italian Vegan Millet Meatballs - Plant-Based, Gluten-Free, Oil-Free, Italian Comfort Food

Healthy whole-grain millet provides the base for these hearty, Italian vegan meatballs.  A traditional technique of pureeing a vegetable mixture creates delicious comfort-food flavor.  Then baking the meatballs gives a crispy, golden finish, without any extra oil.  Enjoy these plant-based, low-calorie bites over pasta, in a meatball “sub”, or just dipped in oil-free Classic Marinara.

MEDIUM          Servings: 8                    Ready In: 45 minutes

 Vegan Millet Meatballs with Spicy Arrabiata Tomato Sauce - Healthy, Plant-Based, Gluten-Free, Oil-Free Italian Comfort Food Recipe

Vegan Millet Meatballs with Spicy Arrabiata Tomato Sauce - Healthy, Plant-Based, Gluten-Free, Oil-Free Italian Comfort Food Recipe

 Chef's Tip:  Using a classic Italian technique, fresh vegetables are pureed together to provide flavor.  You can use a food processor, food chopper, or grater for this step.

Chef's Tip:  Using a classic Italian technique, fresh vegetables are pureed together to provide flavor.  You can use a food processor, food chopper, or grater for this step.

 Chef's Spice Tip:  Italian spices like oregano, basil, thyme, and red chili flake combine for an Italian blend.  Make a big batch to use for other recipes.  Or, skip this step and buy a pre-made "Italian Spice Blend"

Chef's Spice Tip:  Italian spices like oregano, basil, thyme, and red chili flake combine for an Italian blend.  Make a big batch to use for other recipes.  Or, skip this step and buy a pre-made "Italian Spice Blend"

 Chef's Plant-Based Tip:  Millet is a gluten-free whole grain.  It's often found in eastern African cooking, where it's ground to flour for Ethiopian Njera bread.  It provides healthy fiber and vegan protein while also soaking up flavor.  Perfect for this healthy, plant-based Italian meatball recipe

Chef's Plant-Based Tip:  Millet is a gluten-free whole grain.  It's often found in eastern African cooking, where it's ground to flour for Ethiopian Njera bread.  It provides healthy fiber and vegan protein while also soaking up flavor.  Perfect for this healthy, plant-based Italian meatball recipe

 Chef's Tip:  Use a small portion scoop to make vegan meatballs that are perfectly-sized every time. 

Chef's Tip:  Use a small portion scoop to make vegan meatballs that are perfectly-sized every time. 

 Chef's Tip:  Make a full batch of these (about 32 meatballs).  You can freeze extras after baking. 

Chef's Tip:  Make a full batch of these (about 32 meatballs).  You can freeze extras after baking. 

 Chef's Oil-Free Tip:  Bake the meatballs on parchment paper to prevent sticking.  Bake until golden brown on the bottom.  This adds a nice, crispy edge to these healthy, vegan meatballs.

Chef's Oil-Free Tip:  Bake the meatballs on parchment paper to prevent sticking.  Bake until golden brown on the bottom.  This adds a nice, crispy edge to these healthy, vegan meatballs.

Ingredients

2 stalks celery
2 medium carrots, peeled
¼ cup garlic cloves
1 Tbs Italian Spice Blend*
½ Tbs Nutritional yeast
1 cup millet (about 4 oz)
2 cup water

** Italian Spice Blend:
1/2 teaspoon Thyme, dried
1/2 teaspoon Basil, dried
1/4 teaspoon Oregano, dried
1/4 teaspoon Red chili flake


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Vegan Millet Meatballs with Spicy Arrabiata Tomato Sauce - Healthy, Plant-Based, Gluten-Free, Oil-Free Italian Comfort Food Recipe

Procedure


To make your Italian Flavor Puree: In a food processor, combine the celery, carrot, garlic, Italian spice blend, and nutritional yeast.  Puree until you get a smooth paste.

To Cook the Millet:  Place the millet in a medium pan, without any oil or water.  Cover the pan and cook over medium heat until the millet starts to "pop".  This toasts the millet to create a richer, deeper flavor.

Once the millet has toasted, carefully and the Italian flavor puree and 2 cups of water.  Cover and cook over medium heat, until the millet is tender, about 15 minutes.  Remove from heat and transfer to a large bowl to cool.

To Shape and Bake your Millet Meatballs:  Preheat your oven to 350.  Once the millet mixture is cool enough to handle, use a medium "meatball-sized" scoop to portion out some of the mixture.  Use your hands to press the mixture together even more, into a compact ball.  Place on a baking sheet and repeat with the remaining millet mixture.

Once the meatballs have been rolled, bake in your 350F oven for 20 minutes, until golden brown.  Remove from the oven and serve.

Chef's Tip:  Make a big batch of the Italian spice blend or use a store-bought version so you always have quick flavor on hand.  These meatballs work great as a filler for Vegan Italian Subs, and they travel well for airport-friendly healthy snacking.

Yield: 32 meatballs
 


Step-by Step Photos:


Nutrition Facts

Serving size: 1/8 of a recipe (about 4 meatballs).

Calories 110.47
Calories From Fat (9%) 9.61
% Daily Value
Total Fat 1.15g 2%
Saturated Fat 0.2g 1%
Cholesterol 0mg 0%
Sodium 23.44mg <1%
Potassium 145.49mg 4%
Total Carbohydrates 21.61g 7%
Fiber 2.97g 12%
Sugar 1g
Protein 3.5g 7%
Calcium 2.67mg <1%
Iron 22.05mg 123%
Vitamin A 2604.64IU 52%
Vitamin C 0.15mg <1%