Food, Meat Substitutes, Raw, Vegan Alternatives, Vegan Eats

Mediterranean No-Meatballs

We’ve got protein.  We’ve got healthy fats.  We’ve got vitamins, minerals, fiber, antioxidants and enzymes.

These little babies boast a dynamic flavor and nutritional profile.

These make perfect little party poppers but can also be enjoyed in more traditional ways, as on spaghetti or in a bun as a meatball sub.


¼ cup Black Olives

¼ Red Onion, chopped

½ Red Pepper, chopped

1-2 Garlic Cloves, minced

½ cup Hemp Hearts

½ cup Sunflower Seeds

¼ cup Hazelnuts

¼ cup Pumpkin Seeds

¼ cup + 3 tbsp Ground Flax Seeds

1 tbsp+1 tsp Water, more, if needed

2 tsp Red Wine Vinegar

1 tsp Dried Basil

1 tsp Sea Salt

Crushed Red Pepper, if and as desired for a touch of kick


Place all ingredients except water and ground flax in a food processor.  Pulse/process just until mixture becomes well broken down and crumbly.  Try not to over-process as you do want some texture.

Add remaining ingredients and pulse to combine.

Scoop mixture out by the rounded tablespoon and form into balls with the palms of your hand.  Note:  you will not be able to roll it into a ball but you should be able to pack it into one and shape it out with your fingers.  I know, it’s a little sticky but keep working with me here.

Place on a lined dehydrator tray and dry at 110° for 1 hour.  Turn onto a mesh tray with the moist side facing up.  Continue to dry for an additional hour or until as desired.  Just be mindful that we aren’t aiming for completely dried out.  This dry time should be plenty long enough to give you a firm, dry outside with a pleasingly moist inside.

Enjoy alone, in spaghetti or top with sauce in a small hoagie bun.

Published by LaTricia Morris

Hi. I'm LaTricia Morris, licensed PA Realtor, wife and mother of two amazing children, one cat and a 3-legged pit-baby. I also work in health and wellness through my business Defiance Fitness + Nutrition where I offer solutions that help people overcome obstacles to their health and wellness goals. What can I say? I couldn't be more committed to the call to helping people like you maximize your life potential and fall in love with the life you get to live. It's my joy to help you improve your quality of life, from helping you look and feel your best to helping you find the home that will serve as the setting for some of your life's most precious memories. I LOVE seeing you accomplish your lifestyle goals and count it a blessing to be part of that.

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