Home VM Italian Meat-less Sub

Italian Meat-less Sub

by Ramona Debono

This hearty meat-less sub is very high in protein, and also is full of heart-healthy fats – who knew that a sub can be actually healthy!

This is ultimate comfort food is very tasty, and will satisfy your tastebuds for sure!


For the meat-less patties

  • 125g Good Earth Flavoured Soya Flakes
  • 1 tablespoon Good Earth ground Golden Linseed
  • 1 tablespoon Good Earth Rapeseed Oil
  • 2 tablespoons Good Earth Gram Flour
  • 1 tablespoon Good Earth Italian Seasoning
  • 75g Good Earth Walnut Halves
  • 250g mushrooms
  • 1 red onion
  • 3 cloves of garlic
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 teaspoons tomato concentrate (kunserva)
  • dash of soy sauce
  • salt and pepper as required

For the sub sandwich

  • Baguette-shaped bread of choice
  • 5 tablespoons of your favourite herbed tomato pasta sauce
  • Green Vie vegan mozzarella cheese, grated


  • Ground the linseeds in a blender to a meal (do not over-blend)
  • Mix 1 tablespoon of ground linseed to 3 tablespoons of water and set aside to form a slimy, “egg-like” consistency. This will help to bind the patties together.
  • Rehydrate the flavoured soya flakes according to package instructions. Usually 1 part of soya flakes to 2 parts water.
  • Pulse the walnuts to finely chopped pieces. Do not over-process otherwise it will become a paste.
  • In the meantime, finely chop onion, garlic and mushrooms.
  • In a large pan, heat a tablespoon of rapeseed oil and sauté the chopped onion, garlic and mushrooms.
  • Add to the pan the rehydrated soya flakes and chopped walnuts.
  • Mix in the tomato concentrate, soy sauce, italian seasoning, garlic powder, onion powder, salt and pepper and take off the heat.
  • Pre-heat your oven at 180 degrees.
  • Put the mixture into a large bowl and fold in the “egg” mixture, and the gram flour.
  • Form the mixture into a ball-liked shape, approximately 1.5-2 inches diameter.
  • Place onto a lined baking tray and put in the oven for 45 minutes flipping half-way.

Assembling the sub

  • Grate the vegan cheese, toast your baguette (optional) and heat your tomato sauce.
  • Spread two tablespoons of the sauce to your baguette, place approximately three balls in the baguette and top with more sauce and cheese.
  • Broil the sub for a couple of minutes till the cheese melts and serve.

Side note:

  • Feel free to form the meatless mixture into burger patties for instance, for a meatless burger.
  • Left-overs can also be used for a spaghetti-meat(less) ball dinner!
  • This recipe can be made in advance – the patties can be frozen and used to your convenience.


You may also like

Leave a Comment

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More