Vegan Meatballs, Gluten-Free


This is a veganized version of the meatballs Gary’s parents used to make together. The “meat” in this recipe is our favorite grain blend of Brown Rice, Black Rice, Red Rice and Millet.

1 cup brown rice
1/2 cup of millet
1/4 cup of black rice
1/4 cup of red rice
4 cups of water or vegetable stock
1/2 cup garbanzo bean flour
1/2 cup rolled oats or gluten-free bread crumbs
1/3 cup nutritional yeast
1/4 cup minced onions
1/4 cup ground flax seeds softened in 1/3 cup of water
2 Tablespoons chopped fresh parsley or 1 Tablespoon dried flakes
1 Tablespoon minced garlic or 2 teaspoons garlic powder
2 teaspoons Herbes de Provence or 1 teaspoon dried rosemary and 1 teaspoon dried basil
2 teaspoons porcini mushroom powder or your favorite mushroom powder (optional)
2 teaspoons red pepper flakes (optional)
1/2 teaspoon freshly ground black pepper
1/2 teaspoon freshly ground salt (optional)
1/4 cup tomato sauce
1/4 cup gluten-free tamari sauce or water for low sodium version
1/4 cup red wine or a mild balsamic vinegar
Olive oil
In a pot with a tightly fitting lid (or a rice cooker) put brown rice, millet, black rice, red rice with water or vegetable stock and bring to a boil. Reduce the heat and simmer, covered for 40 minutes or until all water is absorbed and the grain mix is done. This is your “meat” for the meatballs. Let it cool to room temperature or refrigerate.
When ready to make the meatballs, preheat oven to 350oF.
Grease a sheet pan with 1 to 2 teaspoons of olive oil or line a sheet pan with a sheet of ovenproof parchment paper and set aside.
Place the “meat in a large bowl and add the remaining ingredients. Thoroughly mix with your hands or a large a spoon.
Lightly oil your hands with a little olive oil and roll approximately 3 to 4 Tablespoons at a time of the mixture into balls. You may like them smaller or larger, it’s up to you. When you’re done rolling your meatballs, place them on the lined/greased sheet pan. You will need to continue to lightly oil your hands with a little olive oil through the rolling process.
Bake for 25 minutes or until they are golden brown. Remove the sheet pan from the oven and turn the meatballs over. Return to the oven and bake an additional 25 minutes or until brown and a crust is formed around the balls.
Remove from oven and place meatballs on a heated serving tray that has been lined with Marinara Sauce. Dollop a little extra sauce on each meatball and serve with your favorite pasta or vegetables. Or both!


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