Plant-Based Italian Meatball Subs with Broccoli
By Sara MayerPublished on January 31, 2022
Time
1¼ hours
Yield
Serves 4
Ingredients
½ cup panko bread crumbs 2 tablespoons water ½ teaspoon garlic powder ½ teaspoon table salt, divided¼ teaspoon pepper, divided⅛ teaspoon dried oregano 12 ounces plant-based ground meat 1 head broccoli (1½ pounds)2 tablespoons extra-virgin olive oil, plus extra for drizzling(1½ pounds)½ teaspoon sugar 4 (6-inch) Italian sub roll, split partially lengthwise8 slices plant-based or dairy cheese (8 ounces)1⅓ cups jarred marinara sauce 2 teaspoons lemon juice
Before You Begin
We prefer to make our own meatballs, but you can substitute twelve 1-ounce store-bought plant-based meatballs, if desired. If using store-bought meatballs, make sure they are completely thawed and skip step 1.
Instructions
- Stir panko, water, garlic powder, ¼ teaspoon salt, ⅛ teaspoon pepper, and oregano in large bowl until mixture forms cohesive paste. Break ground meat into small pieces and add to bowl with panko mixture. Gently knead with your hands until mixture is well combined. Using your moistened hands, pinch off and roll meat mixture into 12 meatballs. Transfer meatballs to plate and refrigerate for at least 15 minutes or up to 24 hours.
- Adjust oven rack to middle position and heat oven to 475 degrees. Grease aluminum foil–lined rimmed baking sheet. Cut broccoli at juncture of florets and stems; remove outer peel from stalk. Cut stalk into ½-inch-thick planks, 2 to 3 inches long. Cut crowns into 4 wedges if 3 to 4 inches in diameter or 6 wedges if 4 to 5 inches in diameter. Toss broccoli with oil, sugar, remaining ¼ teaspoon salt, and remaining ⅛ teaspoon pepper. Arrange meatballs evenly on 1 half of prepared sheet. Lay broccoli cut side down on opposite side of sheet from meatballs. Roast until meatballs are firm and cooked through, 8 to 10 minutes.
- Transfer meatballs to plate and return sheet to oven. Continue to roast broccoli until tender, about 5 minutes. Transfer broccoli to serving platter. Discard foil.
- Place rolls on now-empty sheet with open sides facing up and place 2 slices of cheese inside each roll. Bake until cheese is melted and roll is toasted, 4 to 5 minutes. Arrange 3 meatballs in each roll and top with ⅓ cup marinara sauce. Drizzle broccoli with lemon juice and extra oil. Serve meatball subs with broccoli.
Time
1¼ hoursYield
Serves 4Ingredients
½ cup panko bread crumbs
2 tablespoons water
½ teaspoon garlic powder
½ teaspoon table salt, divided
¼ teaspoon pepper, divided
⅛ teaspoon dried oregano
12 ounces plant-based ground meat
1 head broccoli (1½ pounds)
2 tablespoons extra-virgin olive oil, plus extra for drizzling(1½ pounds)
½ teaspoon sugar
4 (6-inch) Italian sub roll, split partially lengthwise
8 slices plant-based or dairy cheese (8 ounces)
1⅓ cups jarred marinara sauce
2 teaspoons lemon juice
Ingredients
½ cup panko bread crumbs
2 tablespoons water
½ teaspoon garlic powder
½ teaspoon table salt, divided
¼ teaspoon pepper, divided
⅛ teaspoon dried oregano
12 ounces plant-based ground meat
1 head broccoli (1½ pounds)
2 tablespoons extra-virgin olive oil, plus extra for drizzling(1½ pounds)
½ teaspoon sugar
4 (6-inch) Italian sub roll, split partially lengthwise
8 slices plant-based or dairy cheese (8 ounces)
1⅓ cups jarred marinara sauce
2 teaspoons lemon juice
Ingredients
½ cup panko bread crumbs
2 tablespoons water
½ teaspoon garlic powder
½ teaspoon table salt, divided
¼ teaspoon pepper, divided
⅛ teaspoon dried oregano
12 ounces plant-based ground meat
1 head broccoli (1½ pounds)
2 tablespoons extra-virgin olive oil, plus extra for drizzling(1½ pounds)
½ teaspoon sugar
4 (6-inch) Italian sub roll, split partially lengthwise
8 slices plant-based or dairy cheese (8 ounces)
1⅓ cups jarred marinara sauce
2 teaspoons lemon juice
Why This Recipe Works
We knead the meat with panko bread crumbs (to bind and tenderize the meatballs) and Italian-inspired seasonings, roll it into balls, and then pop the meatballs into the oven on a rimmed baking sheet, avoiding the splattery mess that comes with stovetop simmering. Bonus: There's enough room on the sheet to roast a simple side of broccoli simultaneously. We cut the broccoli into large wedges for visual drama and toss it with oil and a sprinkling of sugar to yield deep caramelization by the time the meatballs are cooked through. To gild the lily, we melt a couple slices of cheese (either plant-based or dairy-based) onto the sub rolls before assembling our sandwiches.
Before You Begin
We prefer to make our own meatballs, but you can substitute twelve 1-ounce store-bought plant-based meatballs, if desired. If using store-bought meatballs, make sure they are completely thawed and skip step 1.
Instructions
- Stir panko, water, garlic powder, ¼ teaspoon salt, ⅛ teaspoon pepper, and oregano in large bowl until mixture forms cohesive paste. Break ground meat into small pieces and add to bowl with panko mixture. Gently knead with your hands until mixture is well combined. Using your moistened hands, pinch off and roll meat mixture into 12 meatballs. Transfer meatballs to plate and refrigerate for at least 15 minutes or up to 24 hours.
- Adjust oven rack to middle position and heat oven to 475 degrees. Grease aluminum foil–lined rimmed baking sheet. Cut broccoli at juncture of florets and stems; remove outer peel from stalk. Cut stalk into ½-inch-thick planks, 2 to 3 inches long. Cut crowns into 4 wedges if 3 to 4 inches in diameter or 6 wedges if 4 to 5 inches in diameter. Toss broccoli with oil, sugar, remaining ¼ teaspoon salt, and remaining ⅛ teaspoon pepper. Arrange meatballs evenly on 1 half of prepared sheet. Lay broccoli cut side down on opposite side of sheet from meatballs. Roast until meatballs are firm and cooked through, 8 to 10 minutes.
- Transfer meatballs to plate and return sheet to oven. Continue to roast broccoli until tender, about 5 minutes. Transfer broccoli to serving platter. Discard foil.
- Place rolls on now-empty sheet with open sides facing up and place 2 slices of cheese inside each roll. Bake until cheese is melted and roll is toasted, 4 to 5 minutes. Arrange 3 meatballs in each roll and top with ⅓ cup marinara sauce. Drizzle broccoli with lemon juice and extra oil. Serve meatball subs with broccoli.
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