Growing up in Sweden, meatballs were a staple in my household. They weren’t just food; they were a symbol of tradition, comfort, and family gatherings. However, as I transitioned to a plant-based lifestyle, I found myself longing for that familiar taste of home. That’s when I decided to experiment with creating the perfect Swedish vegan meatballs. After much trial and error, I’m thrilled to share this recipe that embodies the essence of Swedish cuisine while being entirely plant-based. We Swedes need meatballs, and now we have a vegan version that’s just as comforting and delicious!
Ingredients
For the Meatballs:
- 200g (1 cup) cooked green or brown lentils
- 75g (1/2 cup) oats (gluten-free, if necessary)
- 1 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 15g (2 tbsp) ground flaxseeds + 45ml (3 tbsp) water (flax egg)
- 50g (1/2 cup) breadcrumbs (use gluten-free if needed)
- 30ml (2 tbsp) soy sauce or tamari
- 15ml (1 tbsp) Dijon mustard
- 5g (1 tsp) allspice
- 5g (1 tsp) black pepper
- Salt to taste
- 2 tbsp olive oil for cooking
For the Gravy:
- 30g (2 tbsp) vegan butter
- 30g (2 tbsp) all-purpose flour (use gluten-free flour if needed)
- 500ml (2 cups) vegetable broth
- 250ml (1 cup) oat or soy cream
- 15ml (1 tbsp) soy sauce or tamari
- 5g (1 tsp) Dijon mustard
- Salt and pepper to taste
Health Benefits of Swedish Vegan Meatballs Ingredients
Swedish vegan meatballs aren’t just a treat for the taste buds—they’re also packed with health benefits. Lentils, the base of our meatballs, are rich in plant-based protein, fiber, and iron, making them an excellent meat substitute. Oats add a heart-healthy element, providing soluble fiber that can help lower cholesterol levels. The use of flaxseeds not only binds the meatballs together but also offers a dose of omega-3 fatty acids, which are essential for brain health.
The gravy, made with vegetable broth and oat cream, is lighter than traditional meat-based gravies, reducing saturated fat intake without compromising on flavor. This recipe is not only good for your health but also aligns with a sustainable, ethical lifestyle.
Instructions
Making the Meatballs:
- Prepare the Flax Egg: In a small bowl, mix the ground flaxseeds with water and let sit for 5 minutes until it thickens.
- Cook the Onions and Garlic: Heat olive oil in a skillet over medium heat. Add the chopped onions and garlic, sautéing until translucent and fragrant.
- Combine Ingredients: In a food processor, add the cooked lentils, oats, sautéed onions, garlic, flax egg, breadcrumbs, soy sauce, Dijon mustard, allspice, black pepper, and salt. Pulse until well combined but not completely smooth—you want a bit of texture.
- Form Meatballs: Roll the mixture into small balls, about 1 inch in diameter.
- Cook the Meatballs: In a large skillet, heat the remaining olive oil over medium heat. Add the meatballs and cook, turning occasionally, until browned on all sides. This should take about 8-10 minutes.
Making the Gravy:
- Create a Roux: In the same skillet, melt the vegan butter over medium heat. Stir in the flour, cooking for 1-2 minutes until it forms a paste.
- Add the Broth and Cream: Gradually whisk in the vegetable broth, followed by the oat or soy cream. Continue whisking to prevent lumps.
- Season: Add the soy sauce, Dijon mustard, salt, and pepper. Simmer for 5-7 minutes until the gravy thickens to your desired consistency.
Serving Suggestions
These Swedish vegan meatballs are traditionally served with creamy mashed potatoes, lingonberry jam, and a side of pickled cucumbers. This combination creates a perfect balance of flavors—savory, sweet, and tangy. For a complete meal, pair this dish with a fresh green salad and a slice of rye bread.
Conclusion
Swedish vegan meatballs are a delightful way to enjoy a classic dish in a plant-based, healthy manner. With lentils providing a hearty texture and oats contributing to the nutritional value, this recipe stays true to the traditional Swedish flavors while embracing modern dietary preferences. Whether you’re a native Swede like me or just a lover of good food, these meatballs are sure to satisfy your cravings.
This blog post about “Swedish vegan meatballs” offers an authentic, plant-based twist on a beloved Swedish favorite. We plan to try more Swedish traditional foods in the future. Keep wat hing for more.
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