Vegan Meatball Stew with Ikea-Inspired Vegan Meatballs

Vegan meatball stew is a two-part comfort dish: protein-rich “meatballs” made from chickpeas, green peas and corn, baked until golden, then folded into a semi-sweet tomato sauce with bell peppers and onion. The meatballs hold their shape thanks to chickpea flour and psyllium husk, no egg needed. It is hearty, freezer-friendly and naturally plant-based.

This started with the frozen vegan meatballs Ikea sells. Each time I went to Ikea, I bought one large pack, because they are so versatile and delicious with mashed potatoes and gravy. Since I really miss them and don’t get to Ikea that often, I decided to make my own version of those Ikea-inspired vegan meatballs.

I used chickpeas, green peas, corn and awesome spices, and the result exceeded my expectations. Instead of just serving them with mash, I decided to add them to a delicious stew made with tomatoes, bell peppers and, for a splash of color, more green peas. The sweet-savory sauce and the herby meatballs belong together.

Key ingredients

Chickpeas are the base of the meatballs and bring most of the protein and structure. Canned and drained works perfectly here; rinse them well to wash off the canning liquid, which can taste tinny. Pat them dry before blending so the paste isn’t watery, that small step makes the meatballs much easier to shape.

Green peas do double duty: they go into the meatballs and into the sauce. If you use frozen peas, let them thaw first so they don’t release cold water into the mix. In the meatballs they add sweetness and color; in the sauce they keep their bite if you add them toward the end rather than boiling them to mush.

Chickpea flour and psyllium husks are the binding system that replaces egg. Chickpea flour soaks up moisture and adds body, while psyllium forms a gel that holds everything together as the balls bake. This is why the chilling step matters, it gives the psyllium time to hydrate and set.

Nutritional yeast brings a savory, almost cheesy depth that makes the meatballs taste rich rather than flat. Buy the unfortified or fortified flakes, both work; just keep it sealed and dry so it stays fresh.

Dill and parsley are used generously here, five tablespoons of each. Fresh herbs are what give the meatballs their bright, herby personality, so don’t be tempted to cut the amount. Tomato paste and canned tomatoes build the sauce; the paste concentrates flavor while the chopped tomatoes give it body.

Tips for getting it right

• Don’t over-blend the meatball paste. Leave some whole peas and half-mashed chickpeas and corn in there, the texture is much nicer than a smooth puree, and the bits of corn give little pops of sweetness.
• Respect the 20-minute chill. Cold paste firms up and shapes cleanly; warm paste sticks to your hands and the balls flatten on the tray.
• Grease your hands or spray the balls with a little oil before baking. This is the single best way to get that golden, slightly crisp outside instead of a dry, pale ball.
• Cook the sauce while the paste chills so the timing lines up. Saute the onion until it turns translucent and smells sweet, that’s your cue the base is ready for the peppers and peas.
• Add water gradually if the sauce gets too thick. You want a stew that coats the meatballs, not a paste, so loosen it with a splash at a time near the end.

Variations and swaps

The meatballs are flexible. If you don’t have psyllium husks on hand, a little extra chickpea flour will help bind the mix, though psyllium gives the cleanest hold. Swap the dill and parsley for the herbs you like, but keep the total volume similar so the meatballs stay flavorful. For the sauce, a fresh red bell pepper works just as well as the frozen mix; slice it thin so it softens in time. You can also serve these meatballs the way they started, with mashed potatoes and gravy, instead of in the stew.

Storage and make-ahead

The meatballs freeze beautifully, and that’s what I usually do. I freeze them individually on a tray after baking, then transfer the firm balls into Ziploc bags. Every time I crave vegan meatballs I just take a bag out of the freezer and reheat them, either in the sauce or on their own. The finished stew also keeps well in the fridge for three to four days and tastes even better the next day, once the flavors have had time to settle.

If you like building a stash of plant-based comfort food, try my perfect butter beans stew or this cozy potato carrot stew. And if you love the meatball idea, you have to make the beetball soup with vegan meatballs.

Vegan Meatball Stew

This vegan meatball stew recipe has the perfect, protein-rich “meatballs”, made with peas, chickpeas and spices, and a delicious, semi-sweet and flavorful red sauce. Give it a try!

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Rate

Prep Time 15 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 15 minutes minutes

Choose Serving Size 6

Ingredients 

MetricUS (Imperial)

Vegan "Meatballs":

• 400 g chickpeas canned, drained
• 200 g green peas if you use frozen peas, let them thaw first
• 100 g sweet corn
• 1 onion diced
• 5 Tbsps dill chopped
• 5 Tbsps parsley chopped
• 3 Tbsps psyllium husks
• 3 Tbsps nutritional yeast
• 100 g chickpea flour
• ½ tsp sea salt
• ⅓ tsp ground pepper
• 1 tsp thyme
• 1 tsp oregano
• 1 tsp garlic powder

Sauce:

• 50 g tomato paste
• 400 g green peas
• 400 g tomatoes canned, peeled and chopped
• 1 cup bell peppers sliced: I used a frozen mix
• 2 Tbsps oil
• 1 onion chopped
• sea salt and pepper to taste
• ½ tsp thyme
• ½ tsp oregano
• water

Instructions

• Add all the ingredients for the vegan meatballs in a food processor and blend until a paste is formed. You can use a vertical blender as well. The paste doesn’t have to be smooth. You can leave some whole peas and half mashed chickpeas and corn in there too. It gives the meatballs a nicer texture.
• Place it in the fridge for 20 minutes.
• Meanwhile, cook the sauce. Add oil in a large pan. Add onion and saute it for 3-4 minutes.
• Add sliced bell peppers and peas. Pour in some water, about 1/2 cup. Let them cook with a lid on for 15 minutes.
• Remove lid and add the rest of the ingredients. Cook for 10 more minutes.
• Add more water if the sauce is too thick.
• Take the meatballs composition out of the fridge. Shape the meatballs and place them on a greased oven tray. Spray them with some oil, or just grease your hands and cover teach ball in a little bit of oil.
• Bake for 20 minutes at 400F.
• When ready, just add them to the sauce.

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