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Meatless Balls + Mushroom Gravy | Oil-Free Vegan Thanksgiving Main

November 16, 2017 By julia

Family comfort food to the max.

Happy Thanksgiving to all of my friends across the border! I bring to you… meatless balls! They taste better than they sound. And this mushroom gravy? Well, it’s only 6 ingredients, with no oil, and mega flava flave!

If you’re a fan of Thanksgiving, but want to skip the Turkey this year… this one’s for you!

Thanksgiving (or Thanks’living’ as some vegans like to call it…) is ridiculously easy to make vegan. All of those beloved veg-centric side dishes can easily be veganized with simple replacements:

  • vegan butter vs. dairy butter in the roasted veggies
  • plant-based milk vs. cow’s milk in the mashed potatoes
  • flax egg vs. chicken’s egg in the stuffing

And now you have this recipe to replace the Turkey! The awesome, animal-free dinner is now COMPLETE.

I feel the need to give my American friends a yummy recipe for this year’s Holiday because we just spent 2 weeks on a 6500KM mountain biking road trip all across the US. It was us, our camper, a couple mountain bikes, friends and epic views.

The itinerary was: Whistler –> Moab, Utah –> Sedona, Arizona –> Las Vegas, Nevada –> Morro Bay, California –> Portland, Oregon –> Home to Whistler

Scroll down to the bottom for some photos of the trip that was packed with camper cooking, trail snackin’, 7 hour biking adventures, and crazy landscapes. As fun as it was, it’s always nice to come home. I’m grateful for the adventuring, but also so grateful for the simple, everyday things at home.

What are you grateful for? Focusing on the little things and practicing gratitude is something I feel I do naturally, but over the last couple years I’ve been trying to focus on it even more. Every morning before getting out of bed I tell myself 3 things I’m grateful for. It sets the day off to a damn good start.

You should try this:

Before you roll out of bed, tell yourself:

  • 3 things your grateful for
  • 3 things your excited about today
  • 1 awesome thing about yourself (“I am…”)

After that, you’ll always wake up on the right side of the bed.

OK, back to the recipe!!

This one is inspired by the Rouxbe Cooking School Plant-Based class I finished in the spring. They made a loaf, but today… we make balls!!

Benefits:

  • Quinoa is packed with antioxidants, essential minerals (especially iron), vitamins, and fibre (for smooth digestion and weight loss). It’s one of the most protein rich foods we can eat!
  • Mushrooms are packed with vitamin D, so they’re great to eat during the winter months. A good amount of vitamin D wards off depression and keeps your bones healthy, too.
  • Black beans are stars when it comes to heart health because they’re packed with folate, fibre, potassium, B6 and phytonutrients.


Meatless Black Bean Quinoa Balls
 
Save Print
Prep time
30 mins
Cook time
20 mins
Total time
50 mins
 
A recipe to replace the Turkey space on your plate. These meatless balls are flavourful and meaty, and the mushroom gravy takes it to the next level.
Author: Jules
Recipe type: Thanksgiving main, dinner
Serves: 25-35 balls
Ingredients
  • • 2 cups of cooked quinoa (1½ cups uncooked)
  • • 2 14oz cans of cooked black beans
  • • ½ cup ground flax meal)
  • • 1 cup water (to soak flax meal for creating the vegan egg)
  • • 1 yellow onion, diced
  • • 4 cloves garlic
  • • 5 cups cremini mushrooms, diced
  • • 1 cup grated carrot
  • • 1 cup walnut halves
  • • 1 cup sunflower seeds
  • • ¼ bunch flat-leaf parsley
  • • 10 sprigs fresh thyme
  • • 4 sprigs fresh sage
  • • 1 to 2 sprigs fresh rosemary
  • • ½ cup nutritional yeast
  • • 1 tbsp sea salt
  • • 1 tsp freshly ground black pepper
Instructions
  1. Cook quinoa if you haven't already. (Bring 1½ cups quinoa and 1¾ cup water to a boil, then simmer for 10 minutes)
  2. Place flax meal into a bowl, add the water, then let sit 5 minutes
  3. Pre-heat oven to 375°F.
  4. Next, heat a frying pan over medium heat, add onions. Let cook for a few minutes, or until they become soft and translucent. If they stick, add a splash of water.
  5. Add the mushrooms and garlic. Continue to cook until the mushrooms have browned and all of their moisture has evaporated.
  6. Place onion, mushroom mixture into a big mixing bowl.
  7. Add grated carrot to mixing bowl.
  8. In your food processor, pulse the walnuts and sunflower seeds until a coarse meal forms, then add this to mixing bowl.
  9. Add all your fresh herbs to the food processor and blend until minced. Add to the mixing bowl.
  10. Add the cooked quinoa and black beans and pulse a few times (still should have some chunky texture to the beans). Add this to the mixing bowl.
  11. Pour the soaked flax egg into the food processor and purée for a minute. This will create an egg-white texture. Add this to the mixing bowl.
  12. Next, add the nutritional yeast, salt, and pepper to the mixing bowl and mix everything well to combine.
  13. Form ½ cup balls with your hands, and place on a parchment covered baking sheet.
  14. Bake for 20 minutes.
  15. Meanwhile, make the mushroom gravy.
3.5.3226


6 Ingredient, Oil-free, Vegan Mushroom Gravy
 
Save Print
Prep time
5 mins
Cook time
10 mins
Total time
15 mins
 
This gravy is good to douse anything with! It's easy, delicious and perfect for any holiday meal.
Author: Jules
Recipe type: Topping, Sauce, Gravy
Cuisine: Thanksgiving, Holiday, Comfort food
Serves: 3 cups
Ingredients
  • • 2 yellow onions, diced
  • • 5 cups mushrooms (cremini, white, or wild), sliced
  • • 3 tbsp white wine
  • • 3 tbsp flour (gluten-free or whole wheat)
  • • 2 to 2½ cups water
  • • 2 tbsp tamari
  • • 1 tsp apple cider vinegar
  • • 1 tsp sea salt (to taste)
  • • freshly ground black pepper (to taste)
Instructions
  1. Heat a large stainless steel frying pan over medium heat (better than a non-stick pan for this recipe, so you get the nice browning of the onions)
  2. Dry-sauté the onions: When the pan is hot, add the onions. Let them simmer for a couple minutes, then add a splash of water to pull the caramelization off the pan.
  3. Sauté the onions until they are translucent and slightly browned, adding more splashes of water if they're sticking.
  4. Add the mushrooms. Simmer them until their water evaporates and they start to brown.
  5. Deglaze the pan with the white wine, stirring until combined.
  6. Then, add the flour. Stir until combined and simmer for 30 seconds.
  7. Slowly add 2 cups of the water. Stir constantly, then let it come to a simmer before adding the rest of the water.
  8. Let cook a few minutes to become a gravy-like consistency, then add the tamari and apple cider vinegar.
  9. Add salt and pepper to taste.
3.5.3226

Moments from the mega road trip!

 

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Filed Under: Dinner, Gluten Free, Lifestyle, Oil Free, Recipes, Uncategorized, Winter Tagged With: meatless balls, plant based dinner, plant-based balls, plant-based thanksgiving, thanksgiving, vegan balls, vegan dinner, vegan gravy, vegan main, vegan mushroom gravy

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Reader Interactions

Comments

  1. Aimée says

    December 26, 2017 at 8:37 pm

    I’m unable to eat beans, lentils, chickpeas, and peanuts, which is seriously hampering my ability to eat vegetarian/partially vegan! It’s a difficult question, I’m sure, but do you have any recommendations for what I could use as a substitute for the beans in this recipe? Would potato or yams work?

    • julia says

      December 28, 2017 at 5:53 pm

      Yams would be delicious! They would have a similar texture too!

  2. Kelly says

    January 10, 2018 at 4:16 pm

    I made these over the holidays and they turned out amazing!! We didn’t miss the meat at all at our Christmas dinner. I made my balls a little smaller then suggested and used a 1/4cup measuring cup as a guide. And the gravy…..oh the gravy!!!! It was the best vegan gravy I’ve ever tasted!! I’ll definitely be making again!!

    • julia says

      January 14, 2018 at 4:35 am

      Awesome Kelly!! The gravy is soooo good right!?

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Hi, I'm Julia! I like to simplify plant-based eating and make yummy recipes. I'm a Registered Holistic Nutritionist, certified plant-based chef, Olympian, and I make cereal (Jules Fuel). Enjoy! Read more

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🌱 Olympian | Chill Vegan | RHN & Chef
🏠 Whistler Realtor @jules.eliz.murray @living.in.whistler
☀️ Retreats

Ok, I’m biased… but this mama has to be the mo Ok, I’m biased… but this mama has to be the most inspiring plant-based athlete out there.

@stephaniejdsloan always supporting, motivating, moving, adventuring (in braids), and top-cheffing it up with the goodness of whole plant foods.

Happy Mother’s Day to all the amazing mama’s out there. 💕 

#momsrule  #nomeatathlete
#plantbasedathlete #veganmom #mothersday
This isn’t just any tofu scramble… it’s next This isn’t just any tofu scramble… it’s next-level creamy and eggy thanks to 2 secret weapons:

🥄 Hummus for texture 
🧂 Black salt (kala namak) for that eggy flava flave

Serve it up with avo, tomato, and a drizzle of hot sauce for the ultimate #MothersDayBrunch moment 🥑🔥

🌱 Tofu Scramble Recipe - from the #hookedonplantsarchives 

Ingredients:
	•	½ large yellow onion, diced
	•	2 cloves garlic
	•	6 white mushrooms, sliced
	•	1 red pepper, diced
	•	1 tsp each: garlic powder, onion powder, paprika
	•	½ tsp turmeric
	•	1 tsp cumin
	•	½ tsp black salt (kala namak)
	•	¼–½ cup nutritional yeast
	•	½ cup hummus (use your fave — or try my Roasted Garlic one!)
	•	1 block medium or soft tofu (~350g)

Directions:
	1.	Sauté onion in a hot pan (no oil needed). Let it brown, then splash with water to deglaze as needed.
	2.	Add mushrooms, garlic, and red pepper. Cook for a few minutes.
	3.	Stir in spices + ¼ cup water.
	4.	Add hummus and mix until incorporated.
	5.	Crumble tofu into the pan with your hands (tiny crumbles = perfect texture).
	6.	Stir everything together and cook for a few more minutes until golden and hot.

Top with avo, tomato slices, hot sauce… or wrap it up in a tortilla 🌯

💌 Save this for your next brunch or breakfast for dinner (the best) and tag @hookedonplants if you make it!

#TofuScramble #VeganBrunch #EasyVeganMeals #HookedOnPlants #MothersDay #HummusHack #TofuScramble #BreakfastforDinner #PlantBasedProtein #VeganComfortFood #WeekendEats
… vegan for a decade and she’s still kickin’ … vegan for a decade and she’s still kickin’ 👌 

Plants have all the protein 🌱 💥 Who here is early in their plant-based journey? Need some tips? 

🐾 PS: These rescue dogs are thriving on plants too. Check the link in bio for info 🐾 

#vegan #veganolympian #plantbased #plantbasedtips #vegannutrition @virchewdogs
@alohaanimalsanctuary needs support right now. ➡ @alohaanimalsanctuary needs support right now.
➡️The GoFundMe page is linked in @alohaanimalsanctuary bio.

A few years ago, I had the beautiful experience of volunteering with Aloha Animal Sanctuary, and supporting their team with @complement products to help the volunteers and founders thrive—so they could give their best selves to the animals.

It’s a dream of mine to spend more time physically supporting farm sanctuaries. 
And to have my own one day… 💫 
… to rescue animals like the lucky ones you see here, living out their best lives.
Just putting that out there 🌱✨

💪🏽 The work, love and energy the founders have poured into Aloha is incredibly inspiring, but it comes with its challenges… Funding expenses being the main one. 

If you’ve got even $5 to spare, it could make a huge difference in helping save Aloha.

Since I don’t have my own sanctuary (yet!), the least I can do is share, volunteer, and spread the word.

& look back on the cute animal pics from my few days there. 

🐾 Hug a dog today. 
🐾Reconnect with the magic animals bring into this world.
🐾Donate if you can. 
🐾Visit a sanctuary. 
🐾Support the people doing this heart-led work.

🩵🐖🐓🐐
Need a serotonin boost? Hug a dog today. 10/10 re Need a serotonin boost? Hug a dog today. 
10/10 recommend.

PS: dogs can thrive on plant-based diet and it may actually extend their life 🎉 If you have sensitive pups, or don’t feel like feeding other animals to your family animals or want to try a more sustainable dog food for 🌍 try feeding them a vegan option. Check out the studies on @virchewdogs site, and try their starter pack (link in bio). Developed with vegetarians. Feel free to use ‘hookedonplants’ for a discount. 

Zak & Tez just love it. 
Tez actually vibrates with excitement every time. 😆 

#vegandogs #plantbaseddogs #dogfood #vegandogfood#adoptdontshop #rescuedogs #rescuedogsrule
🥞💛 Vegan 3 Ingredient Blender Pancakes—so 🥞💛 Vegan 3 Ingredient Blender Pancakes—so easy, super delish, and protein-packed.✨ 
Just blend, pour, flip, and devour.

3 main ingredients plus a few powders / spices 👌 

👨‍🍳 Ingredients:
✔️ 3 ripe bananas 🍌
✔️ 3 cups oats (GF if needed)
✔️ 1-1.5 cups plant milk (oat, almond, soy… whatever floats your nut milk boat)
✔️ 1 tsp baking powder
✔️ 1 tsp baking soda 
✔️ 1/2 tsp cinnamon
✔️ 1 tsp vanilla extract
✔️ Pinch of salt
Optional:
@complement Daily Greens
@complement Chocolate Protein 
@staywyldorganics Mushroom powders 🍄‍🟫 
Vegan chocolate chips?!

Use ‘hookedonplants’ for a discount on all. 

… beer powder makes these babies nice & pink…! 

🔥 Directions:
1.  Add oats, powders to the blender, and blend to a flour
2. Add milk and bananas, blend until smooth (add a little extra milk if needed & use a tamper to help blend. 
3. Heat a non-stick pan over medium and lightly grease with coconut oil or vegan butter.
4. Pour the batter into the pan (small pancakes work best), cook for ~3 mins until bubbles form.
5. Flip, cook another 2 mins, then stack ‘em high!
✔️ TOP IT with maple syrup, nut butter, warm berries, coconut chips, chocolate drizzle… whatever makes your heart happy! 🍓

Save this for your next cozy brunch and tag me if you try it. 
Who’s flippin’ pancakes this weekend?! 💛

👌Freeze & pop in the toaster for a quick Breaki. 
** Can also be used in the waffle iron 🧇 

Are you in team waffle or team pancake?? 
👇Do tell. 

#HookedOnPlantsArchives 
#VeganPancakes #BananaOatPancakes #HealthyBreakfast #PlantBasedEats #WeekendBrunch #EasyVeganRecipes
8 facts & stats ⬇️ Yup, dogs can thrive on pla 8 facts & stats ⬇️ Yup, dogs can thrive on plants 🎉 

And science backs it up. 

3 Fun facts:

✨ One of the longest living dogs in the Guinness Book of World Records, Bramble the collie, lived to age 25 on a plant-based diet.
✨ Studies show that beef, dairy, and chicken are the three most common food allergens for dogs.
✨ Plant-based dogs live longer, stay healthier, and need fewer vet visits. 

And, here’s why we love Virchew:

✅ Canadian-made with locally sourced ingredients 🇨🇦
✅ Woman-founded & Vancouver-based 🏙️
✅ Developed with veterinary support 🩺
✅ Hypoallergenic & vet-referred 🐾
✅ Starter Kit available + shipped throughout the Sea-to-Sky 🚚
✅ Delivered right to your door 🚪 
✅ Delicious apparently … bowls are sparkling clean after every meal 👅 
✅ Zak & Tez are stoked on their perfect poops, happy skin & endless energy ⚡️ 

🔬 don’t just take it from Z & T… here’s what the research says: 🤓

📖 “Dogs on plant-based diets had a mean lifespan of 14.1 years, compared to 12.6 years for those on meat-based diets.” – University of Guelph

📖 “Dogs fed plant-based diets had fewer health disorders, especially in digestion, liver function, and eye health.” – Research in Veterinary Science

📖 “Vegan-fed dogs were healthier and required fewer health issues, less vet visits and medications, according to a study of 2,500 dogs.” – Pet Food Industry

📖 “No evidence suggests plant-based diets negatively impact dog health.” – Veterinary Sciences Journal

📖 “Vegan diets provide adequate nutrition for dogs.” – University of Illinois

@virchewdogs makes it REAL easy to feed your pup a nutritionally complete, vet-backed, plant-based diet you can feel good about and your dogs can obsess over. 

➡️ Comment or DM: ‘Dog Food’ for a link with more info. 

❤️’Hookedonplants’ at checkout will give you a discount.

#Virchew #VeganDogs #PlantBasedPets #HealthyPups #VeganPetFood #SeaToSky
If not now, then when? 🌱 ✨ 🏝️ Last cha If not now, then when? 🌱 ✨ 🏝️ 

Last chance to book a Nicaragua adventure with likeminded, positive, plant-curious people. 

The Vegan Adventure Retreat. 

We are so grateful to have met our amazing attendees from last year’s retreat, and we’ve built connections from that one week, that will no doubt, last a lifetime. 

Enjoy listening to their experience …
This was filmed right before their zenned out spa experience.

Here is your chance to …

🙌 Disconnect to re-connect.
🙌 Fill your own cup so you can bring your best self back to your family, friends, career…
🙌 Step aside your comfort zone with all Ometepe Island provides 
🙌 Learn all about your microbiome & delicious whole food plant based cooking skills
🙌 Devour tropical fruit, breathe, practice yoga daily,  kayak with monkeys, hike volcanos, tour cacao farm…

A chance to say yes to yourself. 

Everyone welcome! 🤗

Plant based, vegan, plant curious, travel lovers, adventurers, anyone who needs to hit that re-set button… we’ve got you. 

Jules and Danielle 

@hookedonplants chef, olympian, nutritionist. 
@pachavega chef, educator, gut health expert, nutritionist. 

PS: the @sanctuary_music_festival is 28-30… retreat then festival ?!

#veganretreat #nicaragua #retreat #plantbasedretreat #veganadventureretreat
Last call: book your spot at the Vegan Adventure R Last call: book your spot at the Vegan Adventure Retreat (hosted by Olympian & Nutritionist @hookedonplants and Nutritionist & Chef & Educator @pachavega) for the most delicious adventure of your life. 

Message ‘retreat’ for deets.

Nicaragua March 21-28

PS: there happens to be the amazing @sanctuary_music_festival the 28-30.

… Retreat then Festival… 🤷‍♀️ 👌 
What a week 🎉 🌱 💗 

What are you waiting for ??? 

Let’s experience the best week in Nicaragua together.

We can’t wait to host, guide, teach 
and adventure with you… 

#retreat #veganretreat #veganadventureretreat #nicaragua #wellnessretreat
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