Vegan Meatball Sub
Lentil-mushroom meatballs are seasoned with Italian herbs, browned in a skillet, and loaded into a toasted sub roll with marinara and cashew mozzarella. The meatballs hold their shape well and take about 25 minutes to prepare before saucing. It's a filling, hands-on sandwich that works for lunch or a casual dinner.
Equipment
- Food processor
- Oven
- Baking sheet
- Non-stick skillet
- Small saucepan
- High-speed blender
Ingredients
For the Vegan Meatballs:
- 1 cup green or brown lentils cooked and drained
- 1 cup cremini mushrooms finely chopped
- ½ cup rolled oats gluten-free if needed
- ½ cup walnuts lightly toasted
- 2 cloves garlic minced
- 2 tablespoons tomato paste
- 1 tablespoon flaxseed meal mixed with 2.5 tbsp water
- 1 teaspoon dried oregano
- ½ teaspoon salt to taste
- ¼ teaspoon freshly ground black pepper
For the Cashew Mozzarella:
- ½ cup raw cashews soaked for 4 hours or overnight
- ¾ cup plant-based milk unsweetened, plain
- 1 tablespoon tapioca starch
- ½ teaspoon apple cider vinegar
- ½ teaspoon salt
For the Assembly:
- 2 cups marinara sauce homemade or store-bought
- 4 pieces sub rolls vegan, about 6 inches each
- 1 tablespoon olive oil
- ¼ cup fresh basil leaves chopped, for garnish
Instructions
- Make the Meatballs: Preheat oven to 375°F (190°C). In a food processor, pulse oats and walnuts into a coarse meal. Add mushrooms, lentils, garlic, tomato paste, flax mixture, oregano, salt, and pepper. Pulse to combine, keeping some texture. Form into 1-inch balls and place on a baking sheet. Bake for 20–22 minutes until firm and lightly browned, turning once at the halfway mark.
- Prepare Cashew Mozzarella: Drain soaked cashews. In a high-speed blender, blend cashews, plant milk, tapioca starch, vinegar, and salt until smooth. Pour into a small saucepan over medium heat, stirring continuously until it thickens to a stretchy consistency, about 5–7 minutes. Remove from heat and set aside.
- Warm the Marinara: In a saucepan, simmer marinara sauce over low heat. Add the baked meatballs and gently coat them in the sauce for 5–7 minutes to absorb flavor.
- Toast the Rolls: Preheat a skillet or oven to medium heat. Brush sub rolls lightly with olive oil and toast until golden and crisp, about 2–3 minutes per side.
- Assemble the Subs: Open toasted rolls, layer 3–4 meatballs per roll, spoon extra marinara on top, drizzle generously with cashew mozzarella, and garnish with fresh basil.
Notes
- For gluten-free subs, use gluten-free rolls and ensure oats are certified GF.
- Swap walnuts with sunflower seeds for a nut-free version.
- Prepare cashew mozzarella up to 3 days ahead and reheat gently over low heat.
- Don't skip the flax mixture — it ensures the meatballs bind beautifully.
Nutrition
Calories: 472kcalCarbohydrates: 51gProtein: 18gFat: 24gSaturated Fat: 3gPolyunsaturated Fat: 11gMonounsaturated Fat: 9gSodium: 1263mgPotassium: 1076mgFiber: 13gSugar: 8gVitamin A: 841IUVitamin C: 12mgCalcium: 144mgIron: 7mg
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