I’ve been meaning to make an Italian vegetarian meatball alternative for ages, but life caught up with me and time took me past my kitchen at light speed. Exhausted, walking barefoot through 8 feet of snow, uphill both ways to school, I’ve managed to get this done once and for all. Sigh of relief ensues. Feelings of self-pity evaporate.
Translation: I had to go out of town on a last minute emergency and I’m back home in my own kitchen now.
Recipe notes
This veggie meatball uses nutritious okara, the soy pulp left over in the soy milk making process, but feel free to use a pressed extra firm tofu if you don’t have okara on hand.
The recipe for these meatless balls is for a basic Italian style, but get playful with the herbs and spices to obtain the flavour you crave. If you like your food salty, add some more in the dry mix (I always go light on salt).
Italian Okara Meatballs
- Directions/Method
- Mix the dry ingredients, the gluten flour, spices, and oatmeal powder (use a grinder or blender/liquidiser to grind whole oats) in a medium bowl.
- Make a paste out of all the remaining ingredients by placing all but the okara in a spice mill or blender. Remove and stir okara in until mixed.
- Add the okara mix to the dry mix and stir until all of the ingredients begin to mix. You can also use your hands if you’d like, but be sure not to overknead the dough.
- Form into small balls and steam for 25-30 minutes. When you’re ready to eat the vegan meatballs, simply fry them up in a little oil or add to your favourite sauce to serve with pasta!
La fourmi des Caraïbes says
11 April, 2010 at 1:01 amHi ! I tried this this evening, and it was just… perfect !
Thank you very very much for this wonderful recipe.
Kip says
22 April, 2010 at 2:20 pmGlad you liked them! I made them with a pomegranite BBQ sauce for a picnic and they went down well.
Felicity says
6 September, 2010 at 4:19 pmThese look really good… couple of questions: I've weighed 1/2 cup + 1 Tbs vwg and it's around 75g, which is a lot more than 40g! When you make these, do you use volume or weight measurements? Also… do you measure the okara before or after you squeeze it dry? Thanks… can't wait to try this recipe. Great website, BTW!
Kip says
7 September, 2010 at 5:53 pmThanks for pointing out the weight error! It should, in fact, be about 75g. I initially made the recipe as a half batch since it's just the two of us here, but forgot to increase that particular ingredient when I made it a bigger recipe for the site. As far as the okara goes, measure it after you've squeezed the liquid out. And thanks for the site compliment 🙂
Michelle says
9 March, 2011 at 3:54 pmI’ve never heard of “Natex or yeast extract spread”. I live in the United States. Is there another more universally available product that I can use as a substitute?
Michelle says
9 March, 2011 at 3:54 pmI’ve never heard of “Natex or yeast extract spread”. I live in the United States. Is there another more universally available product that I can use as a substitute?
Michelle says
9 March, 2011 at 3:54 pmI’ve never heard of “Natex or yeast extract spread”. I live in the United States. Is there another more universally available product that I can use as a substitute?
Kip says
9 March, 2011 at 5:07 pmNatex is an ethical Marmite alternative, so anything along those lines will work! It just adds a salty beefy taste, but I reckon you could use salty bean paste or something in place if you can’t find anything. I haven’t tried it, but I don’t see why it wouldn’t work.
Kip says
9 March, 2011 at 5:07 pmNatex is an ethical Marmite alternative, so anything along those lines will work! It just adds a salty beefy taste, but I reckon you could use salty bean paste or something in place if you can’t find anything. I haven’t tried it, but I don’t see why it wouldn’t work.
Kip says
9 March, 2011 at 5:07 pmNatex is an ethical Marmite alternative, so anything along those lines will work! It just adds a salty beefy taste, but I reckon you could use salty bean paste or something in place if you can’t find anything. I haven’t tried it, but I don’t see why it wouldn’t work.
Arcstudentrmatt says
1 June, 2011 at 8:08 pmIs the vital wheat gluten, oatmeal and okara all I need to get the texture of the meatball? I’d like to adapt it for my family’s spaghetti sauce recipe, and as a beginning cook I am always worried about which ingredients are just for flavor and which ones are influential for the end product.
Side note… I’m not a full vegetarian (it’s too drastic for me to change cold… er… turkey…), but I’m *loving* your recipes, making small steps, and I will be sharing them with others. Thank you!
Kip says
2 June, 2011 at 8:55 amYou are correct that the vwg, okara, and oatmeal are the main ingredients for texture. In fact you can even leave out the oatmeal and increase the okara by a little bit for a more firm meaty texture. Either way works! And the recipe is certainly adaptable for other flavours- I’ve made these in loads of different ways for different types of dishes.
Glad you like my recipes! If you ever have any questions or anything, please feel free to get in touch!
monica daly says
20 July, 2012 at 5:05 pmits difficult to get vital wheat gluten in ireland. is there any other product that can mimmick it?
Kip says
21 July, 2012 at 1:56 pmThere really isn’t, but you can order it online…
Serena says
4 April, 2015 at 2:02 pmThank you very much for this recipe! I’ve been trying to find yummy recipes from time to time over the years to rescue my mom’s okara (also from tofu making) from the bin or the compost.
Besides baking them into muffins (were not to anyone’s taste unfortunately) and trying to make “soy falafel” (fell apart when frying, since I couldn’t use eggs), I finally found a really well-seasoned and perfect texture meat ball recipe here! Even my meat loving dad didn’t have the feeling “something’s missing” with these.
I substituted nutritional yeast for veggie soup broth and worcestershire sauce for some lemon juice and sugar though, since we didn’t have any of those in the house. Still, very delicious. Will definitely make them again.
Thanks a lot again!
Kip says
14 April, 2015 at 12:27 pmHi Serena! Thanks for reporting back after making the recipe, and I’m glad to know it’s adaptable. If you are looking for other ways to use okara, try substituting it in other gluten baes faux meat recipes where tofu, beans, or other soft liquid-ish ingredients are called for…
Jane says
30 January, 2016 at 10:44 pmAbsolutely delicious! I’ve made this recipe twice now and just love it. This last time I used the okara left over from a batch of homemade soy/coconut milk. Divine. Thank you for your really great site!
Kip says
31 January, 2016 at 11:22 amThank you for your compliment 🙂 Good idea to use coconut milk leftovers too! I’ve also made the meatballs with leftover almond pulp with good results.