“Meatball” Subs (GF)

People always wonder where vegans get their protein from. They worry about us, thinking we only eat fruit and veggies. They give me puzzled and skeptical looks when I tell them “I eat a lot! There’s sooo much more than just fruit and veggies, you just need to be creative and intentional. Seriously, no need to worry!” For those who are still skeptical or are new to vegetarianism/veganism here’s some protein guidelines that are equal to 1 oz of meat:

  • 1/2 c cooked quinoa or buckwheat
  • 1/4 c black beans, chickpeas, kidney beans, lentils..
  • 2 oz tofu
  • 1 oz tempeh
  • 1 tbsp peanut butter
  • 1/2 oz almonds
  • 2 tbsp hemp seeds

My vegan “meatballs” are loaded with protein, they are delicious and boyfriend approved! You will not be disappointed!


Yield: 18 “meatballs”


  • 1 carrot, chopped
  • 1/2 c zucchini, chopped
  • 6 mushrooms, chopped
  • 1/2 onion, chopped
  • 4 cloves of garlic
  • 1 can of lentils, drained & rinsed
  • 1/2 c quinoa flakes (oat flakes work too)
  • 1/4 c sunflower seeds
  • 1/4 c sun dried tomatoes, soaked
  • 2 tbsp olive oil
  • 1 tbsp tamari
  • 1 tbsp fresh parsley
  • 1 tsp basil
  • 1 tsp oregano

Parmesan Nut Cheese 

  • 1/2 c brazil nuts
  • 1 tbsp nutritional yeast

*Blend in a food processor


  1. Soak sun dried tomatoes in warm water for approximately an hour or until soft
  2. Preheat oven at 375. Line two baking sheets with parchment paper
  3. Over medium-high, heat 1 tablespoon of olive oil in a large frying pan
  4. Add the onions and garlic to the pan and saute until the onions are translucent. Add the carrots, zucchini, and mushrooms and saute until veggies are soft. Allow to cool for a few minutes
  5. In a blender or large food processor (you may need to do two batches if your food processor isn’t big enough), pour in the sauteed veggies, lentils, sunflower seeds, sun dried tomatoes (without the water), olive oil, tamari, and herbs. Puree. You will probably need to stop and stir the mixture a few times to make pureeing easier.
  6. If your mixture isn’t pureeing, add olive oil 1 tablespoon at a time until it does
  7. Transfer the lentil mixture into a large bowl and stir in the quinoa/oat flakes
  8. Spoon the mixture into small balls onto the parchment paper
  9. Bake for approximately 18 minutes. The outside of the “meatballs” should be crispy
  10. Feel free to use whatever buns and sauce you want! Top with Parmesan Nut Cheese



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