Meatless Monday: Seitan ‘meatball’ subs in just 30 minutes

A mere 30 minutes is all it takes to get a hot, Meatless Monday sandwich on the table. These seitan “meatball” subs really hit the spot.

Who doesn’t love a warm sandwich covered in marinara sauce and topped with melted cheese? That’s what you’ll find in these Meatless Monday seitan “meatball” subs.

Seitan is a popular meat substitute made from wheat gluten. Why so popular? It could be because it’s high in protein, low in fat and can be used in so many tasty recipes.

These subs are filling and so easy to make. I formed the “meatballs” fairly small and served them on hot dog buns instead of the bigger version. This recipe easily doubles if you need to feed a few more people.

Seitan “meatball” subs recipe

These sandwiches are rich, warm and delicious. You can add your favorite seasonings to the mixture before baking them. Red pepper or mushrooms would work well and provide lots of flavor and texture.

Serves 4

Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes

Ingredients:

• 1 (8 ounce) package seitan
• 2 green onions, ends trimmed, chopped
• 2 garlic cloves, minced
• 3 tablespoons grated Parmesan cheese
• 3 tablespoons breadcrumbs
• 1 egg, beaten
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon dried chili powder
• 1 tablespoon chopped fresh parsley
• 4 hot dog buns, sliced horizontally
• 2/3 cup prepared marinara sauce
• 2-3 slices provolone cheese, cut into halves
• Nonstick cooking spray

Directions:

1. Preheat the oven to 400 degrees F. Lightly spray a baking sheet with the nonstick cooking spray, and set it aside.
2. Add the seitan to a food processor, and pulse until small crumbles are formed. Transfer to a large bowl.
3. To the bowl, add the green onions, garlic, Parmesan, breadcrumbs, egg, olive oil, salt, black pepper, chili pepper and parsley. Use a large spoon to mix until combined.
4. Roll the mixture into 2-inch balls, and place them on the baking sheet. Bake for 20 minutes, then remove from the oven.
5. While the “meatballs” are cooking, warm the marinara sauce. Add about 1 tablespoon of sauce to the bottom half of each bun.
6. Add each “meatball” to the warm sauce. Spoon the sauce over them so they’re covered. Add 3 “meatballs” to the bottom half of each bun.
7. Add 2 to 3 halves of the cheese over the “meatballs.” Place on a clean baking sheet, and place under the broiler so the cheese melts and turns golden. Watch carefully so the cheese doesn’t burn.
8. Serve warm with extra sauce on the side.

More Meatless Monday recipes

Cajun seitan nachos
Citrus fajitas with mushrooms, red peppers and Brussels sprouts
Avocado and black bean enchiladas