Hey fellow foodies! Sarah Lee here, finally spilling the beans (pun totally intended) on my Black Bean Meatless Balls recipe. That’s right, you read it properly, it really is meatless!
Not sure why I’ve been holding out on sharing this meatless recipe in this blog before, but after seeing how much my husband and kids loved it, I knew it was time to let the secret out. Actually, my husband suggested this as well, here’s what he exactly told me after taking a bite of a meatless ball.
You should share this to your blog!
My husband
I have made this meatless dish for my family many times in the past and they always ask for more servings when they finish eating. I remember my eldest asking for another batch because he couldn’t get enough! These meatless balls are a great way to incorporate healthy food into your children’s diets. And that’s what I want for you and your family to experience. You deserve to know how to make your kids crave something that’s healthy for them.
Why Black Bean Meatless Balls?
So, why choose black beans as the main ingredient of this dish? Well, besides being incredibly versatile, they’re also loaded with fiber, protein, and essential vitamins and minerals. That means they’ll keep you feeling full and satisfied without weighing you down. And let’s not forget about the other ingredients in this recipe, like walnuts, carrots, and garlic, each adding their own unique flavor and nutritional benefits.
Each serving of these Black Bean Meatless Balls clocks in at around 250 calories and provides a whopping 10 grams of protein and 10 grams of fiber. Not to mention, they’re low in fat and sodium, making them a heart-healthy choice for you and your family.
Don’t worry if you don’t feel like using black beans. I have listed alternative ingredients that you can switch to in the recipe below.
A Recipe for Every Occasion
Whether you’re following a vegan or vegetarian diet, trying to cut back on meat, or simply looking for a tasty new meatless dish to add to your rotation, these Black Bean Meatless Balls are perfect for you to try. Serve them over spaghetti for a classic Italian dinner, stuff them into a sub roll for a yummy sandwich, or enjoy them on their own as a satisfying snack. The options are endless!
Chef’s Notes:
- Tips for Success: Ensure the black beans are well-drained to avoid excess moisture in the mixture. Chilling the mixture helps it hold together better when forming balls.
- Serving Suggestions: Pair these veggie balls with marinara sauce over spaghetti or stuff them into a sub roll for a delicious meatball sandwich.
- Additional Ingredients: Consider adding chopped spinach or bell peppers for extra nutrition and flavor.
Black Bean Meatless Balls
Get ready to tantalize your taste buds with these scrumptious Black Bean Meatless Balls! Perfect for pairing with Italian spaghetti sauce, stuffing into a meatball sandwich, or enjoying on their own, these meatless wonders are packed with flavor and nutrition. Easy to make and versatile, they’re a fantastic addition to any meal. Dive into this delightful recipe and impress your family and friends with your culinary skills!
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Ingredients
- Black Beans
4 cups cooked black beans rinsed and well-drained
1 cup quick-cooking oats (gluten-free)
1 cup chopped walnuts
2 medium carrots finely chopped
1 medium onion finely diced
1 tsp fennel seeds
3 cloves garlic minced
1 tsp smoked paprika
1/2 tbsp sea salt
1/2 cup fresh parsley leaves chopped
- Alternative Ingredients:
Black Beans: Kidney beans or chickpeas
Quick-Cooking Oats: Rolled oats or quinoa flakes
Walnuts: Pecans or sunflower seeds for nut-free
Carrots: Zucchini or sweet potatoes
Onion: Shallots or leeks
Fennel Seeds: Cumin seeds or caraway seeds
Garlic: Garlic powder 1 teaspoon
Smoked Paprika: Regular paprika or chili powder
Sea Salt: Himalayan pink salt or table salt
Fresh Parsley Leaves: Fresh cilantro or basil
Directions
- Prepare Black Beans – In a food processor, pulse the black beans until they are broken into small chunks but not pureed. Transfer them to a large mixing bowl.
- Mix Oats and Beans – Add the quick-cooking oats to the black beans and mix briefly to combine. Set aside.
- Process Vegetables and Nuts – In the same food processor, finely chop the walnuts, carrots, onion, fennel seeds, and garlic. Stir this mixture into the black bean-oat mixture.
- Combine Ingredients – Add the smoked paprika, sea salt, and chopped parsley leaves to the mixture. Stir well to ensure all ingredients are evenly distributed.
- Chill Mixture – Cover the mixing bowl with plastic wrap or a lid (or transfer it to another bowl that will fit in your fridge) and refrigerate for at least one hour to allow the flavors to meld.
- Preheat Oven – Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper or lightly spray it with canola oil.
- Form Balls – Scoop out golf ball-sized portions of the mixture and shape them into balls. Place them on the prepared baking sheet.
- Bake First Side – Bake in the preheated oven for 20 minutes or until one side is golden brown.
- Flip and Bake Second Side – Carefully flip the balls using a spatula and bake for an additional 20 minutes until both sides are golden brown.
- Cool and Serve – Remove the balls from the baking sheet and transfer them to a wire cooling rack for about 5 minutes before serving.
Equipment
- food processor
- mixing bowls
- baking sheet
Nutrition Facts
- Calories: 250kcal
- Carbohydrates: 35g
- Protein: 10g
- Fat: 10g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Potassium: 600mg
- Fiber: 10g
- Sugar: 3g
- Vitamin A: 80IU
- Vitamin C: 15mg
- Calcium: 10mg
- Iron: 20mg
Cloudy With A Chance of Meatless
So there you have it, friends: Black Bean Meatless Balls, the ultimate combination of flavor, nutrition, and convenience. Give them a try and let me know what you think! Serve them to your spouse and your kids for dinner, I have a feeling they’ll become a new favorite in your household. Happy cooking!
FAQs – Black Bean Meatless Balls
Can I use canned black beans instead of cooked ones?
Absolutely! Canned black beans work just fine for this recipe. Just make sure to drain and rinse them thoroughly before using.
Can I make these meatless balls ahead of time and freeze them?
Yes, you can! These meatless balls freeze beautifully. Simply prepare them as directed, then allow them to cool completely before transferring to a freezer-safe container. They’ll keep well in the freezer for up to three months. When you’re ready to enjoy them, just thaw them in the refrigerator overnight and reheat as desired.
Can I fry these meatless balls instead of baking them?
Absolutely! You can do what you want. What matters is you enjoy cooking your meatless balls of magic. But baking is a healthier alternative to frying so I would still recommend that you bake them.
Check out our other recipes that are perfect for your meatless diet:
8-ingredient Creamy Vegan Basil Alfredo Sauce
Cooks in 5 minutesDifficulty: EasyDive into the world of plant-based deliciousness with this Creamy Vegan Basil Alfredo Sauce! Ready in just 5 minutes, this sauce is perfect for pasta, veggies, or as a dip. It’s rich, creamy, and bursting with fresh basil flavor. Even non-vegans will be asking for seconds!
Quick Gluten-Free Veggie Mung Bean Noodles
Cooks in 25 minutesDifficulty: EasyGet ready to whip up a vibrant, healthy, and gluten-free meal in under 30 minutes! This Quick Veggie Mung Bean Noodles recipe is packed with colorful vegetables and bursting with flavor. Perfect for busy weeknights or when you need a nutritious meal in a pinch. Inspired by the simplicity of Asian cuisine, this dish will become your new go-to favorite!
Cauliflower Tomato Stir-Fry
Cooks in 25 minutesDifficulty: EasyGet ready to fall in love with this Cauliflower Tomato Stir-Fry! It’s a delightful, low-carb twist on traditional fried rice, packed with fresh veggies and bursting with flavor. Perfect for a quick, healthy meal that won’t break the bank. Inspired by the simplicity of home cooking, this dish is a must-try for anyone looking to eat well without spending hours in the kitchen.
