Do NOT be intimidated by this recipe; it's full of delicious spices and flavour, so worth the effort, and a nice alternative to regular meatballs.
It's also super versatile; feel free to experiment with different flavours based on what you have on hand.
Vegan "meat" balls
(Makes about 20 "meat" balls)
Ingredients:
● 1 19-oz can black beans, drained and rinsed
● 2-3 tbsp olive oil, separated
● 1 small yellow onion, diced
● 3 cloves garlic, minced
● ¼ tsp sea salt
● 2 tsp Italian seasoning
● ½ tsp red pepper flakes (optional)
● 1 cup cooked and cooled quinoa (tip: ⅓ cup dry quinoa = 1 cup cooked)
● 2 tbsp nutritional yeast
● 2 tbsp tomato paste
● 1 tbsp coconut aminos or Braggs Liquid Aminos All Purpose Seasoning
Directions:
1. Preheat your oven to 350ºF
2. Place the beans on a parchment-lined baking sheet, pat dry with a tea towel or paper towel, then place the beans in the oven and bake for 10-15 minutes, or until the beans feel dry to the touch. Remove the beans from the oven and set them aside. Increase the oven temperature to 375ºF.
3. While the beans are baking, heat 1 tbsp olive oil in a large oven-safe skillet over medium heat. Add the onions and sauté until the onions are softened, then add the garlic and sauté for another minute or two, then remove the skillet from the heat.
4. Using a food processor, pulse together the beans, and sautéed onions & garlic, salt, Italian seasoning, and optional red pepper flakes. Once the mixture reaches a loose mealy texture, add the quinoa, nutritional yeast, tomato paste, and coconut aminos. Pulse until it barely forms a wet "meaty" dough (not a puree).
5. Taste and adjust seasonings. If you prefer a cheesier taste, add more nutritional yeast.
6. Using a 2 tbsp cookie scoop, form the mixture into balls. Place the "meat" balls on a parchment-lined cookie sheet and refrigerate for 20 minutes.
7. Remove the "meat" balls from the fridge. Heat the oven-safe skillet over medium heat. Add 2 tbsp of oil and when it's hot, add the "meat" balls. Sauté, turning occasionally until each ball forms a crust around the outside. Place the skillet in the oven and bake for 25-30 minutes until the meatballs turn golden brown.
They are ready to serve as-is, or you can simmer them in your favourite marinara sauce for another 5-10 minutes.
Serve these with your favourite pasta or zoodles, as a hearty sandwich filling, or as a side dish with veggies.
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