Plant-Based Soya Meatball Subs
Enjoy all the hearty satisfaction of a classic meatball sub, made entirely from plants. These baked soya 'meatballs' are wonderfully textured and simmered in rich marinara, served in toasted sub rolls.
For 4 servings
Preheat your oven to 200°C (400°F) and lightly grease a baking sheet with olive oil or line with parchment paper.
Rehydrate the soya granules: Place soya granules in a bowl and pour hot water or vegetable broth over them. Let sit for 5-7 minutes until fully rehydrated and softened. Drain well, then squeeze out as much excess liquid as possible using a clean kitchen towel or paper towels. Briefly pulse the squeezed soya in a food processor until it resembles ground meat, being careful not to over-process into a paste.
Prepare the flax egg: In a small bowl, combine ground flaxseed with 3 tablespoons of water. Stir well and let sit for 5 minutes until it thickens into a gel-like consistency.
Combine 'meatball' ingredients: In a large mixing bowl, combine the pulsed soya, panko breadcrumbs, minced onion, minced garlic, dried Italian seasoning, salt, black pepper, and the prepared flax egg. Mix thoroughly with your hands until everything is well combined and can be formed into balls.
Form and bake 'meatballs': Roll the mixture into approximately 16-20 small 'meatballs' (about 1.5 inches in diameter). Place them on the prepared baking sheet, ensuring they are not touching. Bake for 20-25 minutes, flipping halfway through, until golden brown and firm to the touch.
Simmer in sauce: While the 'meatballs' are baking, pour the marinara sauce into a large pot or deep skillet and heat over medium-low heat until gently simmering. Once the 'meatballs' are baked, carefully add them to the simmering marinara sauce. Stir gently to coat and let them simmer for 10 minutes to absorb the flavors.
Prepare the sub rolls: Lightly toast the sub rolls in the oven or a toaster oven for 2-3 minutes until warm and slightly crisp. If using vegan cheese, place a slice inside each toasted roll and return to the oven for 1-2 minutes until melted.
Assemble and serve: Carefully spoon the saucy 'meatballs' into the toasted sub rolls. Garnish with fresh chopped basil and a sprinkle of vegan parmesan, if desired. Serve immediately and enjoy!
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Squeeze the rehydrated soya granules as dry as possible; excess moisture will result in soft 'meatballs' that don't hold their shape as well.
- 2Don't overmix the 'meatball' mixture once the breadcrumbs are added, as this can lead to a tougher texture. Mix just until combined.
- 3For an extra layer of flavor, you can briefly sauté the minced onion and garlic before adding them to the soya mixture.
- 4Toasting the sub rolls is crucial; it prevents them from getting soggy from the sauce and adds a pleasant textural contrast.
Adapt it for your goals.
Spicy Kick
Add ½ teaspoon of red pepper flakes to the 'meatball' mixture or directly into the marinara sauce for a fiery twist.
Mushroom Umami BoostMushroom Umami Boost
Sauté ½ cup of finely chopped mushrooms (cremini or button) until browned and add them to the soya mixture for an even deeper umami flavor and moisture.
Gluten Free OptionGluten-Free Option
Substitute regular panko breadcrumbs with gluten-free breadcrumbs and ensure your sub rolls are certified gluten-free.
Why this is on our healthy list.
High in Plant-Based Protein
Soya granules are an excellent source of complete plant-based protein, essential for muscle repair and growth, making this a satisfying and nutritious meal.
Rich in Dietary Fiber
Both soya and flaxseed contribute significant dietary fiber, aiding in digestive health, promoting satiety, and helping to regulate blood sugar levels.
Lower in Saturated Fat
As a plant-based alternative, these 'meatball' subs are naturally lower in saturated fat and cholesterol compared to traditional meat-based versions, supporting cardiovascular health.
Frequently asked questions
Yes, you can form and bake the 'meatballs' a day or two in advance. Store them in an airtight container in the refrigerator. When ready to serve, simply add them to simmering marinara sauce.
