Description
Savory vegan BBQ meatballs served over creamy polenta. A comforting and flavorful plant-based meal perfect for any occasion!
Ingredients
Scale
- 1 cup cooked brown lentils, drained
- 1 cup cooked black beans, drained and rinsed
- 1 cup vital wheat gluten
- 1/2 cup rolled oats
- 1/4 cup nutritional yeast
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 2 tablespoons tomato paste
- 1 tablespoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon chili powder
- 1/4 teaspoon cayenne pepper (optional, for heat)
- 1/4 cup vegetable broth (or water)
- 1 tablespoon olive oil
- Salt and pepper to taste
- Your favorite BBQ sauce (for coating)
- 4 cups vegetable broth
- 1 cup polenta (coarse ground cornmeal)
- 1/4 cup nutritional yeast
- 2 tablespoons vegan butter (or olive oil)
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
- Chopped fresh parsley or cilantro
- Vegan parmesan cheese
- Extra BBQ sauce
- Pickled onions
Instructions
- Combine the Base Ingredients: In a large bowl, mash the cooked lentils and black beans with a fork or potato masher. You want them to be mostly mashed but still have some texture. This will help bind the meatballs together.
- Add the Dry Ingredients: Add the vital wheat gluten, rolled oats, nutritional yeast, chopped onion, minced garlic, tomato paste, smoked paprika, garlic powder, onion powder, chili powder (if using), salt, and pepper to the mashed lentils and beans.
- Mix Well: Use your hands or a sturdy spoon to thoroughly combine all the ingredients. The mixture will be quite thick.
- Add Moisture: Gradually add the vegetable broth (or water), one tablespoon at a time, until the mixture comes together and forms a slightly sticky dough. Be careful not to add too much liquid, as this will make the meatballs too soft.
- Knead the Dough: Knead the dough for a few minutes to develop the gluten. This will help the meatballs hold their shape and have a chewier texture.
- Form the Meatballs: Preheat your oven to 375°F (190°C). Lightly grease a baking sheet with olive oil. Take about a tablespoon of the dough and roll it into a meatball. Repeat until all the dough is used. You should get around 20-25 meatballs, depending on the size.
- Bake the Meatballs: Place the meatballs on the prepared baking sheet, making sure they are not touching. Bake for 20-25 minutes, or until they are firm and slightly browned.
- Prepare the BBQ Sauce: While the meatballs are baking, prepare your favorite BBQ sauce. You can use store-bought or homemade. If using store-bought, consider adding a touch of smoked paprika or chili powder to enhance the flavor.
- Coat the Meatballs: Once the meatballs are baked, remove them from the oven and transfer them to a bowl. Pour the BBQ sauce over the meatballs and toss to coat them evenly.
- Return to Oven (Optional): For a stickier, more caramelized finish, you can return the coated meatballs to the baking sheet and bake for another 5-10 minutes, or until the sauce is bubbly and slightly thickened. Watch them carefully to prevent burning.
- Bring Broth to a Boil: In a medium saucepan, bring the vegetable broth to a boil over medium-high heat.
- Whisk in Polenta: Slowly whisk in the polenta, making sure to whisk constantly to prevent lumps from forming.
- Reduce Heat and Simmer: Reduce the heat to low and simmer, stirring frequently, for about 20-25 minutes, or until the polenta is thick and creamy. The polenta will thicken significantly as it cooks.
- Stir in Flavor Enhancers: Remove the polenta from the heat and stir in the nutritional yeast, vegan butter (or olive oil), garlic powder, salt, and pepper. Taste and adjust seasonings as needed. The nutritional yeast adds a cheesy flavor, and the vegan butter adds richness and creaminess.
- Achieve Desired Consistency: If the polenta is too thick, you can add a little more vegetable broth to thin it out. If it’s too thin, continue to simmer it for a few more minutes, stirring constantly, until it reaches your desired consistency.
- Spoon Polenta: Spoon the creamy polenta into bowls.
- Top with Meatballs: Top the polenta with the BBQ meatballs.
- Add Toppings (Optional): Garnish with chopped fresh parsley or cilantro, vegan parmesan cheese, extra BBQ sauce, and pickled onions, if desired.
- Serve Immediately: Serve immediately and enjoy! The polenta is best served hot, as it will thicken as it cools.
Notes
- Meatball Texture: If you prefer a smoother meatball texture, you can process the lentils and beans in a food processor instead of mashing them with a fork. However, be careful not to over-process them, as this can make the meatballs too dense.
- Spice Level: Adjust the amount of chili powder and cayenne pepper to your liking. If you’re sensitive to spice, you can omit them altogether.
- BBQ Sauce: Feel free to use your favorite BBQ sauce. For a sweeter sauce, try adding a tablespoon of maple syrup or brown sugar. For a spicier sauce, add a dash of hot sauce.
- Polenta Variations: You can add other vegetables to the polenta, such as roasted corn, chopped spinach, or sautéed mushrooms. You can also use different types of broth, such as mushroom broth or vegetable bouillon, to add more flavor.
- Air Fryer Option: For a crispier meatball, you can air fry them instead of baking them. Preheat your air fryer to 375°F (190°C) and air fry the meatballs for 10-12 minutes, or until they are golden brown and cooked through.
- Make Ahead: The meatballs can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat them in the oven or microwave before serving. The polenta is best made fresh, but you can also make it ahead of time and reheat it on the stovetop with a little extra broth.
- Gluten-Free Option: While this recipe relies on vital wheat gluten for the meatball structure, you can experiment with gluten-free binders like chickpea flour or a flax egg (1 tablespoon flaxseed meal mixed with 3 tablespoons water, let sit for 5 minutes to thicken). The texture will be different, but still delicious!
- Serving Suggestions: These BBQ meatballs and polenta are great as a main course, but they can also be served as an appetizer or side dish. They’re also perfect for potlucks and parties.
- Prep Time: 30 minutes
- Cook Time: 45 minutes