GF+NF: Vegan Meatless-balls with Mashed Potato

I admit that it took me a few trials to create this meatless balls recipe as I wanted them to be nut-free, gluten-free, and budget-friendly. Today I finally nailed the recipe. I actually even made kind of a Swedish meatball sauce to go with it. It was so yummy and resembled almost the same taste as the one on Ikea’s menu. It is not on the photo because, the color of the sauce was almost the same color as the vegan mashed potatoes so, I had to select this photo. Nevertheless, I will share the recipe with you. And make sure to follow me on Instagram to see that photo, too:)

INGREDIENTS (55Kcal per ball) – 16 balls:

  • 1 can mushroom, drained or 10 fresh mushrooms, chopped
  • 1/2 onion, chopped
  • 2 garlic cloves, diced
  • 2 Tbsp olive oil
  • 1 cup green lentil, cooked
  • 1 flax seeds (2 tsp ground flax seeds soaked in 4 tsp water)
  • 2 Tbsp nutritional yeast
  • 2 Tbsp cornstarch
  • 2 Tbsp breadcrumbs
  • 1 Tbsp paprika paste – or tomato paste
  • 3 sun-dried tomatoes
  • 1 tsp smoked paprika and cumin powder
  • Salt & pepper to taste
  • 3 Tbsp olive oil to fry

For Vegan Mashed Potatoes:

  • 3 potatoes, boiled or microwaved
  • 1 Tbsp vegan butter
  • 1/2 cup lukewarm plant-based milk
  • Salt

Vegan Meatless-balls with Mashed Potato

For Vegan Swedish Sauce:

  • 1 Tbsp vegan butter
  • 2 Tbsp olive oil
  • 2 Tbsp cornstarch or flour
  • 1 cup hot veggie stock
  • 1 cup warm plant-based milk
  • 1 tsp mustard
  • 1 tsp soy sauce
  • 1 tsp cumin

Place a mid-size pan on the stove at high heat and start sweating the onion and garlic in olive oil. Add mushrooms and cook them for 5 minutes. Add all the spices, toss them all together, and turn off the heat. Once the mushrooms are cool enough, transfer them into a food processor/blender. Add all the remaining ingredients and blend them until smooth. You will get a sticky mixture like an actual meatball mixture. Wet your hands with water and give them a ball shape. Let them rest in the fridge for 30 minutes to preserve their shapes.

In the meantime, you can prepare your sauce. Place a saucepan on the stove at low heat and heat the butter and oil first. Add cornstarch and continuously mix until there is no starch smell. Add the liquids and continue stirring until it thickens. Add the remaining ingredients and lower the heat. Let the sauce simmer for 5 minutes.

Once the sauce is ready, heat 3 Tbsp olive oil and start frying the meatballs. Make sure you fry them evenly before removing them from the pan. Blend all the ingredients for mashed potatoes and spread them on your plate. Layer it with meatless balls and pour the sauce over it. Bon Appetite!


  • You can make some spaghetti and tomato sauce and use the same meatless balls to create an Italian dish.
  • If you like your meatless balls more crispy, you can cover them with an extra layer of breadcrumbs before frying them.


This meatless ball recipe is nut-free, gluten-free, and budget-friendly, with a Swedish meatball sauce that resembles Ikea’s menu. The ingredients include mushrooms, onions, garlic, olive oil, green lentil, flax seeds, nutritional yeast, cornstarch, breadcrumbs, paprika paste, tomatoes, smoked paprika, cumin powder, salt, pepper, and olive oil. To prepare the sauce, heat olive oil and fry the meatless balls. For a more crispy dish, cover the meatless balls with breadcrumbs before frying.

If you tried and liked this recipe, don’t forget to share your comments with me! Stay safe.

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