vegan italian meatball stew

Vegan Italian Meatball Stew | Gluten Free | Oil Fee Option

We are in the thick of wintertime! There has been some crazy cold temperatures across the both the US and the world.

With these crazy temperatures comes an urgent need for warm, cozy, comfort food. That’s why I want to share my delicious and comforting Vegan Italian Meatball Stew.

It’s filled with nutrient dense plant foods that will help you brave through the cold, winter months. And you’ll leave the table feeling satisfied and happy.

Let’s dig in!

Vegan Italian Meatball Stew | Gluten Free | Oil Fee Option

Why Meatball Stew?

I’ve had a meatball recipe jotted now for months on my recipe notepad that I keep in the kitchen for when inspiration strikes. It’s been there since the release of my vegan spaghetti and meatballs recipe.

As I was tinkering around with ingredients, this one was a winner, but it needed a partner. This stew was that partner and it turned out fantastic.

Think about it? What’s better than a hot bowl of stew, a couple of slices of bread, and your favorite Netflix series.

Sounds like a good time to me and hopefully you too. But before you get snuggled into the couch, let’s talk about the recipe prep.

Prep It

Get started by setting out ALL of the ingredients on the counter.

Create your flax egg by mixing three tablespoons of water with one tablespoon of flaxseed meal in a small bowl. Set that aside and let the egg-like magic take place.

Now, preheat your oven to 425 degrees Fahrenheit and line a baking pan with parchment paper. Set that aside too.

Then, begin by preparing chopping the onion and mincing the garlic for the meatballs. Once that’s finished, add those into your food processor.

Next, add the rest of the meatball ingredients (saving one half of the onion for the stew) into the food processor and pulse until mixed, but not mushed.

Use the picture below for reference.

Vegan Italian Meatball Stew | Gluten Free | Oil Fee Option

*You may need to do this in batches if you have a small food processor.

Once mixed, use your hands to roll the mixture into 1-inch meatballs and place on your lined baking pan. You should end up with around 16 meatballs.

Now, place the baking pan into the oven and bake for 30 minutes, flipping halfway.

As the meatballs bake, dice the rest of your ingredients for the stew.

Vegan Italian Meatball Stew | Gluten Free | Oil Fee Option

Cook It

Once that’s complete, heat a large soup pot over medium-high heat. Add in diced onion and garlic; sauté for 2-3 minutes or until browned (using 1-2 tbsp water to prevent sticking).

*Pro tip – Add the onions first, then the garlic. This will prevent the garlic from burning.

Next, add in 6 cups of vegetable broth, ½ cup orzo pasta, 1 tbsp olive oil (omit if oil free), 1 tsp salt, and ½ tsp ground black pepper. Simmer for 5 minutes, stirring a couple of times.

After 5 minutes, add in 2 cups chopped kale, 1 cup chopped grape tomatoes, and lemon juice. Stir and simmer for an 5 more minutes.

During the simmering, taste test and more salt or pepper as needed.

Vegan Italian Meatball Stew | Gluten Free | Oil Fee Option

Eat It

Prepare the meal by ladling in the stew into a soup bowl. Next, add 3-5 meatballs and top with chopped fresh Italian parsley.

Enjoy this stew with a couple of slices of your favorite bread and your meal is complete!

Since you’re here, check out some of my other warm and comforting recipes:

vegan italian meatball stew

vegan italian meatball stew

Prep Time
Total Time 
20 minutes
50 minutes
Prep Time:
20 minutes
Total Time: 
50 minutes
Servings:
4
Cuisine:
vegan
Category:
entree
Diet:
gluten free option, oil free option
Author:
plant based scotty

ingredients :

  • Meatballs :

1 tbsp flaxseed meal

3 tbsp water

1 8oz brick tempeh, packaged removed

1 large white onion, diced (save half for the stew)

1/2 cup raw cashews

1/4 cup fresh Italian parsley, packed

2 tbsp tomato paste

2 tbsp Italian seasoning

1 tsp salt

1/2 tsp black pepper

  • Stew :

6 cups vegetable broth (low sodium if possible)

3 garlic cloves, minced

2 cups kale, chopped

1 cup grape tomatoes, chopped

1/2 large white onion (from meatballs)

1 tbsp olive oil (omit if oil free)

1/2 tsp salt

1/4 tsp black pepper

juice of one lemon

top with :

fresh Italian parsley

notes :

*Combine 3 tbsp water with 1 tbsp flaxseed meal

**You may need to pulse in batches in you have a small food processor. I recommend this.

***For best results, add garlic will 30 seconds left of sautéing.

directions :

  1. Create a flax egg.* Preheat the oven to 425 degrees Fahrenheit and line a baking pan with parchment paper; set aside.
  2. Add all of the meatball ingredients into a food processor**. Pulse until mixed, but not mashed (pictured above).
  3. Once pulsed, transfer the mixture to a bowl and use your hands (or a scoop) to shape 1-inch thick, meatballs. Place them on the baking pan bake in the oven for 30 minutes, flipping halfway.
  4. As the meatballs bake, heat a large soup pot over medium-high heat. Once hot, addd 2 tbsp water, followed by onions and garlic***. Sauté for 2-3 minutes or until slightly browned (adding 1 tbsp as needed to prevent sticking).
  5. Then add the six cups of vegetable broth, 1/2 cup orzo pasta, 1 tbsp olive oil (omit if oil free), 1/2 tsp salt, and 1/4 tsp black pepper. Bring to a rolling boil and simmer for 5 minutes, stirring two or three times.
  6. Finally, add 2 cups chopped kale, 1 cup chopped grape tomatoes, and juice of one lemon into the stew. Simmer for an additional 5 minutes, taste test, and add more salt/pepper as needed.

  7. Serve in a soup bowl by ladling the stew into the bowl and then set meatballs on top. Enjoy!

notes :

*Combine 3 tbsp water with 1 tbsp flaxseed meal

**You may need to pulse in batches in you have a small food processor. I recommend this.

***For best results, add garlic will 30 seconds left of sautéing.

Vegan Italian Meatball Stew | Gluten Free | Oil Fee Option
  • 83
    Shares

3 Comment(s)

  1. Juliet
    February 10, 2019

    Oops! Put that garlic right I to the meatball mixture. Was wondering why it smelled so tasty.

  2. Cristina
    February 11, 2019

    I haven’t had orzo in a long time! My husband would love if I made this for him!

    1. Scotty
      February 12, 2019

      Awesome Cristina. I hope you both enjoy!

Write a comment

Learn How Delicious It Can Be Can To Transition to a Plant-Based Diet

Hey there, I'm Scotty. I help people reach their health and fitness goals eating a plant based diet. Feed me a banana with peanut butter and you'll have my heart forever.

As seen on..

Affiliate Disclosure

I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to insert the applicable site name Amazon.com.