Main Dishes
Walnut Meatballs with Tzatziki Sauce
Prep
20 minutes
Cook
40 minutes
Yield
3 Servings
These walnut meatballs are hearty, delicious, and packed with the nutritional benefits of walnuts. These meatballs are great to eat on their own in tzatziki sauce, or thrown into a pasta dish, or on top of rice with your favorite sauce.
Why you’ll love these walnut meatballs:
- Healthy: These meatballs are made from a combination of walnuts, plus your choice of chickpeas, rice, or lentils which each pack their own benefits
- Short Prep Time: The prep time for these walnut meatballs is only 20 minutes!
- Versatile: Use lentils, rice, or chickpeas in these meatballs then serve them on their own or in your favorite dish
Ingredients:
Here is what you will need to make these Walnut Meatballs with Tzatziki Sauce:
Ingredient Notes:
Walnuts: There is a long list of benefits that come with this versatile ingredient that works so well as a meat substitute in recipes. Here are some of the winning qualities of walnuts:
- They’re rich in antioxidants
- They are a super plant source of Omega-3s
- Can decrease inflammation
- Promote a healthy gut
- May reduce the risk of some cancers
Can help with blood pressure
Chickpeas: You can choose between chickpeas, lentils, or rice in this recipe but if you use chickpeas you’ll help improve your digestion, and get a boost of protein while also helping to reduce the risk of several diseases.
Lentils: Lentils are also great for digestion and can help lower your cholesterol while boosting your heart health. They are filling and a great source of protein. I’d use green lentils in this recipe.
Tzatziki: If you’re lazy, you can buy it at the store, but if you want a very easy vegan recipe to make your own at home, check out this recipe.
Tip: I like to use California Walnuts
How do you make vegan meatballs?
Step One: Premake your Tzatziki sauce by following the recipe instructions and let it sit in the fridge for at least 1 hour before enjoying. It is best enjoyed after an overnight sit in the fridge. Note, it will continue to increase in flavor as it marinates.
Step Two: In a medium pot, add 1 tbsp. olive oil and gently cook your onions and garlic on medium heat for 5 minutes. Stirring frequently to prevent burning.
Step Three: To the pot, add all your seasoning and spices. Stir till all the onions and garlic are coated with the seasonings/spices. Cook for 2 minutes before adding the capers and feta. Stir and cook for 3 minutes.
Step Four: To the pot, add the chickpeas, rice, or lentils (or a combination) and cook/heat for 5 minutes.
Step Five: Remove the mixture from the pot and place it into a large mixing bowl. To the mixing bowl, add the panko and dill.
Step Six: To the same saucepan, heat 1 tbsp of olive oil on medium heat and then cook down your walnut ground for at least 5 minutes, stirring frequently. To incorporate all those beautiful flavors built up at the base on the pot, deglaze with lemon juice and stir/scrape aggressively to clear the base on the pot.
Step Seven: Transfer the walnuts to the mixing bowl with the other ingredients and stir to combine. Let the mixture sit for 30 minutes before forming balls.
Step Eight: Preheat the oven to 400F and line a baking sheet with parchment paper.
Step Nine: Now you can form the “meatballs”. I used a 1 1/2 tbsp. ice cream scoop to measure the size. I then rolled them and placed them on the baking sheet. Cook them for 35-40 minutes, flipping and turning at least twice to avoid any burning.
Step Ten: Serve with fresh salad, grains, tzatziki, or even as a part of a platter!
Expert Tips & FAQ:
Storage: Place the balls in a tightly sealed container in the fridge for up to one week. You can also, bake, seal and store in the freezer for up to 2 months. You can also premake, not bake and store in the freezer for up to two months. Cook them in a preheated 400F oven on a parchment-lined baking sheet for 1 hour or until golden. Make sure you flip and move to avoid burning.
Pre-make: If you want to premake the recipe I suggest making the recipe up till the baking step. Have them rolled and prepped in the fridge before baking. You can do this up to 48 hours in advance.
Servings: This recipe serves 3 as a main meal but around 5-6 as an appetizer. Truthfully, I suggest doubling this recipe. They’re that good.
Oil: If you prefer to make this recipe oil-free, then simply use water or vegetable stock to cook/steam the ingredients like the onions/garlic and walnuts. I recommend 3-4 tbsp. water or stock to replace the 1 tbsp. olive oil.
Seasonings/Spices: This recipe is quite versatile, so if you prefer or fancy other herbs/spices then we encourage you to have fun and play around with those ingredients.
Gluten-Free: To make this recipe gluten-free, use gluten-free panko crumbs.
Feta: Vegan feta is completely optional. If you prefer or aren’t vegan, regular feta is fine!
Other Greek recipes to make:
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Walnut Meatballs with Tzatziki Sauce
Ingredients
- 2 tbsp. Olive oil divided
- 1 small white onion finely chopped
- 4 garlic cloves finely chopped
- 1 tbsp. umami spice
- 1 tbsp. Oregano
- 1 tbsp. Thyme
- 1 tsp sea salt
- 1/2 tsp pepper
- 1/4 cup capers
- 1/4 cup vegan feta
- 1/4 cup chickpeas rice, or lentils
- 1/2 cup walnuts pulsed to ground meat in the food processor
- juice of 1 small lemon
- 1/4 cup panko
- Handful fresh dill chopped
- Serve with 1 cup Tzatziki
Instructions
- Premake your Tzatziki sauce by following the recipe instructions and let it sit in the fridge for at least 1 hour before enjoying. It is best enjoyed after an overnight sit in the fridge. Note, it will continue to increase in flavor as it marinates.
- In a medium pot, add 1 tbsp. olive oil and gently cook your onions and garlic on medium heat for 5 minutes. Stirring frequently to prevent burning.
- To the pot, add all your seasoning and spices. Stir till all the onions and garlic are coated with the seasonings/spices. Cook for 2 minutes before adding the capers and feta. Stir and cook for 3 minutes.
- To the pot, add the chickpeas, rice, or lentils (or a combination) and cook/heat for 5 minutes.
- Remove the mixture from the pot and place it into a large mixing bowl. To the mixing bowl, add the panko and dill.
- To the same saucepan, heat 1 tbsp of olive oil on medium heat and then cook down your walnut ground for at least 5 minutes, stirring frequently. To incorporate all those beautiful flavours built up at the base on the pot, deglaze with lemon juice and stir/scrape aggressively to clear the base on the pot.
- Transfer the walnuts to the mixing bowl with the other ingredients and stir to combine. Let the mixture sit for 30 minutes before forming balls.
- Preheat the oven to 400F and line a baking sheet with parchment paper.
- Now you can form the "meatballs". I used a 1 1/2 tbsp. ice cream scoop to measure the size. I then rolled them and placed them on the baking sheet. Cook them for 35-40 minutes, flipping and turning at least twice to avoid any burning.
- Serve with fresh salad, grains, tzatziki or even as a part of a platter!
Video
This might be a silly question but should the chickpeas or lentils be cooked or am I using them dry like you would for falafel?
cooked please!
I have been vegan for 10 years and these are the best meatball substitute I have EVER had. so flavourful!!